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I hope everyone had a good weekend! It’s the beginning of a new week, so let’s start this week out right with a good arm burning workout! I have put together some of my favorite arm workouts and added cardio breaks so that you can get your sweat on;) The purpose of this workout is to trim those shoulders, biceps and triceps.

There are three different circuits in this workout. Perform each circuit twice, and then move on to the next circuit. Perform 10-12 reps. How to know if you have the right weight: the last rep should be hard to finish.

Circuit 1:

  • Two-Way Bicep Curls- 8 each way
  • Tricep Push-Ups
  • Front Shoulder Raises with Lunge
  • Cardio Break 30 Seconds-1 minute of Squat Jumps
    • Repeat Circuit

Circuit 2:

  • Round the World Bicep Curls
  • Tricep Kickbacks with a lift
  • Dumbbell Thrusts
  • Cardio Break: Burpees with a Jump for 30 seconds to 1 minute
    • Repeat Circuit

Circuit 3:

  • 10 Single Push-Ups
  • 10 Slow Push-Ups (2 counts up, 2 counts down)
  • Bicep Curls with a Squat
  • Tricep Dips
  • Cardio Break: High Knees for 30 Seconds, then jog for 15 seconds and repeat 3x
    • Repeat Circuit

Exercise Explanations:

2-Way Bicep Curls: perform 10-12 regular bicep curls. Then, face your palms outward and perform 10 more.

photo 1

photo 2

photo 3Tricep Pushups: Perform a push-up with your arms close by your side (Elbows facing straight behind you).

photo 4 photo 5Front Raises with Lunge: Perform a lunge- remember do not let your knee go over your toe (on your front leg). As you are lunging, while keeping your arms straight, lift your arms straight out until your arms are parallel to the ground. Slowly stand up and lower your arms.

Photo 1 circuit 2photo 2 Circuit 1Cardio Break: Squat Jacks: Perform a jumping jack in a squat position. Do not come out of the squat position until you have finished your desired reps. Remember your good form!

photo 3 Circuit 2photo 4 Circuit 1Circuit 2:

Around the World Bicep Curls: Start with one palm facing your body. Keeping that same arm close to your body, perform a half circle with your weight, stopping when you get to a regular bicep curl position. Reverse the movement and bring the weight down the exact same way. Make sure this is a controlled movement- no swinging!

round the world 1round the world 2Round the World 3

Tricep Kickbacks with a Lift: While keeping your back straight, lean forward onto a sturdy surface. Lift the weight up to your chest, keeping your elbow close to your body. Without moving your elbow, straighten your arm until it is parallel to the floor. After you have straightened your arm, lift your arm slightly higher (control this movement- to avoid injury, do not make this a jerky motion). Bend your arm back to starting position and repeat.

Kickback startKickback endKickback liftDumbbell Thrusts: Perform a squat with your arms bent (elbows facing the ground), and your palms facing towards each other. Straighten your legs quickly and thrust your arms up into a shoulder press. Repeat.

dumbbell thrust start Dumbbell thrust finishCardio Break: Burpees with a Jump: Start in a standing position. Bend your legs and put your hands on the floor. Jump out into a push-up position. Bring your feet back in. Stand up and jump to the ceiling.

burpees startburpees downburpees push up position

Circuit 3:

Push-ups: Remember to keep your back straight and your bootie down!

pushup start pushup finish

Squat Bicep Curl: Perform a squat- remember good form! Do not let your knees turn in or out, keep your feet facing forward, do not let your hips drop to the right or left, and do not let your knees go over your toes. As you are standing up from your squat, perform a bicep curl and repeat.

Squat bi start Squat bi squat Squat bi curlTricep Dips: Get a chair or another sturdy object. Place your hands close by your bum. Scoot your bum forward, so that you just barely miss the chair. With your elbows facing the back wall, bend your arms and dip down. To prevent injury, do not dip all the way down! If your shoulders or chest hurt when you dip, you are going too far. Keep proper posture while performing this exercise.

Tri dip start Tri dip finish Cardio Break: High Knees: Run in place with high knees. Try to move your feet as quickly as you can.

Have fun and let me know how it goes!

-McKell

 

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