Holiday Output / Arms & Back Targeting with Nicole Meline

Even though colder temperatures call for a wardrobe full of sweaters doesn’t mean we should completely ignore our upper body. Instructor, Nicole Meline, is bringing us another series of arm and back sculpting moves to add to our “Holiday Output” feature this week. Follow along for moves made to create a toned upper body that will last all Winter long.

First Workout: Plank With Weighted Row


Great for toning your abdominals and upper back.

  • Grab a set of weights ranging between 3-10 lbs.
  • Start in a plank position and hold one weight with your left hand. Leave the other one to the side.
  • Keeping your abs engaged, pull your left arm straight back in a rowing motion.
  • Your hand should come just about to your chest level. Hold for a few seconds and lower your arm back down.
  • Do 10-15 reps on each side.

Second Workout: Front Lunge With Weighted Row & Tricep Kickback


Great workout for your glutes, quadriceps, hamstrings, abdominals and arms.

  • Grab 10-20 lb weights and start in a lunge position.
  • Lunge forward with your right foot, keeping your right knee tracking over your right toes.
  • Place your right hand gently on your right knee for extra support.
  • Hold your weights with your left hand. Place them to your side just about at your left hipbone. There should be a slight bend in the elbow.
  • In a rowing motion, initiating from your upper back, pull your left arm up and then straighten kick your left hand back straightening your elbow.
  • Make sure your back stays straight through the movement.
  • Bring your left arm back to a row and then lower back down to your starting position.
  • Repeat 10-15 times.
  • Do 2 sets on each side.

Third Workout: Bicep Curl Into a Front Raise Combo


Great for toning your biceps, forearms and shoulders.

  • Start by standing with feet shoulder width apart with a 5-10 lb weight in each hand at your sides. Make sure your palms are facing forward.
  • Keep your knees slightly bent, pull your abdominals in and stand tall keeping your shoulders relaxed.
  • Activating your biceps, curl both arms upward until they hit at about the same level with your shoulders.
  • Keep your elbows close with your body and rotate your palms to face down.
  • Slowly extend your arms straight out to the front.
  • Move your elbows close to your body and your hands back in front of your shoulders. Slowly bring your hands back to starting position.
  • Repeat 15 times for 2-3 sets.

Check back next week for another round of workouts.