Spring is in the air and summer is fast approaching. You know what that means…crop top season will soon be upon us and Roam Loud has the perfect sets to go along with your summer vibes. But that’s not all. Roam Loud also has the perfect workout to enhance your summer body and give you the confidence to sport your favorite set boldly this summer.

While most people focus on a ripped core in preparation for summer, real ones know a defined back and toned arms are major keys to looking and feeling confident no matter what the outfit or occasion. 
If this is news to you, keep reading. Our latest workout is sure to shred your shoulders and slim those arms. It’ll also work your back muscles, which is key to obtaining an hourglass shape when combined with a good leg day.

Throw on your favorite Roam Loud piece and get to work. Maybe even record yourself completing a few reps. Be sure to tag us. We love to see fellow wanderers working towards their goals.

1. Tricep Dip

The first exercise that’s sure to shred is the tricep dip. Have you ever randomly felt the back of your arms jiggle and couldn’t help but cringe? Ugh! It happens to the best of us.

This exercise will tighten and strengthen your arms while keeping your core engaged. Another benefit to this exercise is that all you need is a bench or chair and your body weight.

  1. Grab a bench or chair and take a seat.
  2. Grip the front of the bench or chair with your fingertips
  3. Stretch your legs straight out in front of you, feet together, heels touching the floor.
  4. Slowly lower yourself off the bench until your elbows lock.
  5. Drive your body back up until your arms are back at a 90-degree angle.

Here’s how to perform it correctly:

That’s one rep. Repeat 10-12 reps for 3 sets.

Because this is a quick and easy way to increase your functional strength, don’t be surprised when you start lifting things with ease — weights, kids, the dog, a new bag, perhaps. Whatever fits your lifestyle. You’re welcome in advance.

2. Dumbbell Shoulder Press

Next up is the dumbbell shoulder press. This exercise targets the front and side deltoids, which are the bad boys primarily responsible for the mobility and shape of your shoulders. Your tricep, pectoral, and trapezius muscles are activated during this exercise as well. Work to keep your core engaged to make this an even more effective exercise. 

It’s important to note that this exercise can be done standing or sitting. Research suggests standing requires more stability and therefore gives you a slightly tougher workout. If you’re looking to increase your weight for this exercise you might want to try it seated to start, but if you’re looking for more of a challenge, remain standing. Here’s how to complete this exercise with perfect form:

  1. Stand up straight with your feet hip-width apart, knees slightly bent.
  2. Select a comfortable weight and hold a dumbbell in each hand with an overhand grip
  3. Bring each dumbbell parallel to your ears and push up until your arms are in an almost locked position. 
  4. Bring arms back down to 90 degrees. 

*Note: Your breath matters. Be sure to exhale on the way up and inhale on the way down.

3. Burpee with a Single Arm Press

Next up is a full-body exercise that is sure to get your heart racing and your blood flowing. That can only mean one thing. Yup, you guessed it. You’re doing burpees. But that’s not all, you’re doing it with a dumbbell. 

If this sounds difficult it’s because this exercise works multiple muscle groups in your lower body, core, and upper body. It’s definitely worth the extra effort to push through this. So, find a weight that’s comfortable for you and get ready to sweat as you complete a few sets of burpees with a single-arm press.

  1. Lie on your stomach with your hands shoulder-width apart, feet apart behind you in a pre-plank position
  2. Place a dumbbell in your right hand.
  3. Do a push-up and bring both feet towards your hands.
  4. Jump up and bring the dumbbell shoulder height.
  5. Slowly, raise the dumbbell over your head until your arm is in an almost locked position.
  6. Bring the dumbbell back down by your side and grab it with your left hand.
  7. Return to the floor in your starting position and repeat.

Think you can do this 12 times in a row? How about 10? I know it’s easier said than done, but you got this. Push out as many reps as you can, take a quick 30-45 second rest and get after it for two more sets. 

 4. Bent Over Lateral Raise

Here we are at the home stretch. You’re going to finish up this workout with some bent-over lateral raises. This exercise focuses primarily on your deltoid muscles. 

  1. Stand with a dumbbell in each hand and bend at your waist until your chest is just about parallel to the floor. 
  2. Chest out, back flat, knees slightly bent, and elbows straight but not locked. 
  3. Raise the dumbbells up and out to the sides of your body until your arms are almost parallel with the floor and squeeze your rear delts. 
  4. Slowly, lower the dumbbells back to the starting position

Congratulations, you made it to the end of the workout. This one was challenging, but we can’t wait to see you in our Niabo set feeling physically strong and positively confident. 

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