It’s the summertime, guys! Let’s get those arms in shape. Not a single leg exercise in this bunch!
Listen. You can do this. It’s 16 minutes + 2 minutes of Abs. 18 minutes. Yes, TOTAL.
Here’s the workout:
- 4 exercises
- 20/10 Tabata Style (20 seconds on, 10 seconds rest)
- 8 rounds of each exercise (4 minutes) before moving onto the next (set your interval timer to either 32 rounds of 20 seconds on, 10 off and just hit start ONCE, or set your timer for 8 rounds and just restart it after each exercise is complete)
- AMRAPAFAP! (As MANY Reps As Possible As Fast As Possible!). I’m not kidding. This is Tabata. Go FAST. Go HARD. Then go HOME!
- 16 minute
Bicep Curl/Overhead Press: use med-heavy weight. Curl up, then overhead, then back down. Repeat. 20 seconds on. 10 seconds rest. 8 rounds. Then move on to Triceps.
Wall Tricep Pushups: Arms SQUEEZED by your side. Make sure you’re on your toes. No heels on the floor. These are FAST. They will burn.
Shoulders Around the World: Light-med weights. Drop your weights if you HAVE to but don’t quit moving your arms. Stand tall, arms start by side with weights in them, raise arms up wide in a circle out to the side until they are overhead, then down in front til they touch your thighs, then reverse up overhead in front of you and down to the side. It makes a big circle. Repeat. Fast but controlled. 20 seconds on. 10 off. 8 times.
Behind the Back Ball Extension: If you’re at the gym and have access to an exercise ball (the BIG balls in the corner), use those. If not, you can do this with SUPER light weights or a pillow or soccer ball or basketball. Stand up, knees shoulder width apart. Hold the big exercise ball between your hands BEHIND your back, palms facing each other holding onto the ball. Pulse the ball up behind you toward the ceiling as fast as you can, knees slightly bent, back straight and tall. This is KILLER.
ABS: 2 minute plank on your elbows (if you want to make this harder, do this on your hands instead!) DO NOT come down. 🙂
GO GET IT! Have a great workout!
I’ll be doing this workout tonight as well. Looking forward to your feedback!!!