It's day 6 of the Verywell 7-Day No Equipment Challenge, and today we'll focus on strengthening your arms and shoulders. These seven exercises will not only help you to look great, but will help you feel great when you're carrying groceries, traveling with luggage, lifting boxes, and other everyday activities that require strong arms and shoulders.
Start today's workout with slow, easy shoulder rolls. Shrug your shoulders up to your ears and then slowly roll them back. Make big circles for about 30 seconds and then do the circles in the other direction for 30 seconds. Repeat as many times as you like.
Push-ups are a classic exercise to build upper-body strength. Done properly, it's a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.
To target your arms and shoulders (rather than your chest), place your hands on the floor directly below your shoulders. You can modify this exercise by dropping your knees to the floor if you need to.
Aim to do 10 reps. Then take a short rest, and do 1 more set.
The triceps dip is a great bodyweight exercise that builds arm and shoulder strength. This simple exercise can be done almost anywhere, and has many variations to match your fitness level. One variation is doing this exercise with both your feet and hands on the ground—no chair/equipment needed.
Aim to do 10 reps. Then take a short rest, and do 1 more set.
The Pilates push-up combines several of the prior moves into a sequence that strengthens your arms and shoulders—in addition to your abs, legs, and whole body. The Pilates push-up helps you develop strong muscles to improve your everyday quality of life.
Start by doing 5 reps, and work your way up to doing 10 reps in a row.
Advanced: Take a short rest and add another set of 10 reps.
The U.S. Department of State recently began rolling out Next Generation Passport books.
Destination of the Day
Miami
Miami and South Florida as a whole is a long-established tourist mecca, offering the best in beaches, entertainment, hotels, dining, and attractions. It's easy to spend too much money enjoying these amenities, but there's never enough time to do and see it all. But with a little direction, you can squeeze the life out of your visit, no matter how short, and really feel as if you're taking advantage of the very best Miami has to offer.
Things to Do
With the most Art Deco buildings in the world, Miami is a pretty exciting place for architecture buffs. But even if you're not super into design, you'll still be in awe of the bold and brightly-colored 1920s and 1930s buildings that still stand today. Do not miss Little Havana, a neighborhood on the mainland with restaurants, culture, and ambiance that'll allow for an international escape. If you're here to post up on the beach, the city offers a variety of beaches that cater to everyone from spring break crowds to families and water sports enthusiasts. Further away from the city, you'll find Everglades National Park, a truly unique national treasure that is well worth a visit.
Where to Stay
Miami's neighborhoods are so diverse, it's amazing they're all under the umbrella of one city. When choosing where to stay, take into consideration the vibe you're after. South Beach is known for its exciting nightlife and see-and-be-seen energy, which is often reflected in the area's resorts. But if you want something a little more relaxed and low tempo, head north to Mid-Beach and beyond. From budget hotels to well-established boutiques and beachfront resorts, Miami has something for every type of traveler.
Here's the Deal
With Amtrak's latest BOGO deal, you and a friend can reserve a roomette on the NYC-to-Miami Silver Star line route at a fraction of the cost. Hurry—you have until March 21 to book.
Your Packing List
You essentially need the same type of clothing no matter when you travel to Miami: Short-sleeved tees and shirts, shorts, and lightweight pants.
The intensity of the rays here probably exceeds what you're accustomed to at home, and sunburn will set in far more quickly. Buy a good sun-blocker and use it consistently.
Located southwest of Inverness in the Scottish Highlands, Loch Ness is the largest lake by volume in the British Isles, measuring 755 feet at its deepest point. It's also one of the murkiest, and its mysterious, impenetrable nature is largely responsible for one of the most famous Scottish legends of all time: the Loch Ness Monster. Reports of a mythological water creature living in Loch Ness date back to prehistoric times, when the local Picts depicted an unknown flippered beast in their stone carvings.
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