At 52 years old, Berry takes her workouts seriously, and she wants everyone to get access to the training she does, so she shares a #FitnessFriday post on her Instagram every week, highlighting the exercises and diet tips that help her stay in flawless shape. This week, the John Wick 3 actress demonstrated her favourite five arm exercises on Instagram, alongside her trainer Peter Lee Thomas. You'll need a pair of medium to heavy dumbbells—something you can lift for 10 to 20 reps per exercise—plus a box or chair. If you don't have a sturdy chair, use one end of your couch or your kitchen counter.
Bicep Curl With Shoulder Press
The first move is a compound exercise, which combines a bicep curl with a shoulder press. Berry slightly changes her grip with the shoulder press to target her rear delts. Compound exercises are great for strength training when you're crunched for time because they combine two or more exercises into one, targeting major muscle groups at once.
Dumbbell Static Hold With Bicep Curl
To hone in on her biceps even more, Berry performs a static hold with a bicep curl in the next move. Here, she's holding one dumbbell with her palm facing up and arm bent at a 90-degree angle. On her other hand, she's performing a bicep curl. Maintaining a static hold with one arm activates your bicep muscle in a different way from a curl, adding to the challenge.
Double Dumbbell Static Hold
In this exercise, Berry slightly changes her grip with the dumbbells to engage her bicep and shoulder muscles. This time, she does double the static holds with a hammer grip and then a 90-degree hold, pausing for a second or two between moves.
Single Dumbbell Eccentric Curl
You'll be surprised how much you can do with very little equipment, and Berry demonstrates just how easy it is by holding one heavy dumbbell with both hands in this variation of the bicep curl. By focusing on the eccentric phase of the movement—which happens when you lower the weight down—you force your biceps to create more tension against the resistance of the weight, further strengthening the muscles.
Eccentric Close Grip Elevated Box Push-Up
If you don't have a workout box like Berry, you can use a sturdy wooden chair or one end of your couch as an incline. This push-up variation focuses on using a close grip to target your tricep muscles during "the push" part of the exercise. Just like the exercise above, this move emphasises the lengthening phase of the exercise, so you want to move slowly and with control as you lift your body up. Remember to keep your body lifted and in a straight line throughout the entire movement.
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This article originally appeared on Prevention US