If you want to get definition and sexy muscle tone in your shoulders and arms, try tweaking some of the exercises in the Jade of Spades™ workout app. Below is an explanation of exercises to incorporate; you will need 3 or 5 lbs dumbbells as well as the fitness app Jade of Spades™ (available on the App store for $1.99).
Select the program "CARDIO/STRENGTH" there are two moves: squat thrust and push-ups. Each time the card says squat thrust, do the squat thrust BUT every time the card says pushup, instead of doing a push-up, do weighted punches and then do weighted jumping jacks. For example if the card says "10 pushups", then while holding the 2 or 3 lbs weights do 10 punches immediately followed by 10 weighted jumping jacks. Combining the squat-thrusts with weighted punches and jumping jacks really works the arms and shoulders, be prepared to sweat! This workout is simple enough you can do it at home or at the gym, I typically turn the music setting on and let the music motivate me through the workout.
Weighted Punches: To help with form, stand in front of a mirror. If you are right handed, stand with your left leg about a foot in front of the right and slightly off to the left. This is your boxing stance, if you are left handed then reverse the footing.
Step 1: Hold dumbbells up next to your chin, palms facing in.
Step 2: Extend your left hand out - as if you were punching your nose in the mirror, then return the dumbbell back to your chin.
Step 3: Extend the right hand and dumbbell - punching straight ahead, them return it back to your chin.
Step 4: Repeat for the appropriate number of reps.
Weighted Jumping Jacks: Holding the weights at your shoulders, jump your legs out as you would typically do on a jumping jack and simultaneously extend your hands (holding dumbbells) up above your head, return hands to shoulders as feet jump back together (it is like a regular jumping jack but the arms go straight up instead of out to the side).
"Workout hard now and then play hard later!" -Unknown
