Yeah, we’re getting close to the end of summer. And we’ve been hitting up our legs A LOT (just ask Austin!). But we’re gonna hit up our arms/shoulders/back tonight. Hard. Fast. It’s gonna be GREAT!
Can you do it? You sure can. It’s 12 minutes + 2 minutes of Abs. 14 minutes. Yes, TOTAL.
Here’s the workout:
- 4 exercises total
- 3 sets of 4 minutes (12 minutes total)
- 20/10 Tabata Style (20 seconds on, 10 seconds rest)
- 8 rounds of each of the first two exercises (4 minutes each, total of 8 minutes) before moving on to the third set. In the 3rd set, it’s still 4 minutes total, but we’re going to alternate two exercises (4 sets of each, still 8 sets total)
- AMRAPAFAP! (As MANY Reps As Possible As Fast As Possible!). I’m not kidding. This is Tabata. Go FAST. Go HARD. Then go HOME!
- 12 minutes
- Tabata timer or clock
- 3 sets of hand weights – light, medium and medium/heavy.
LET’S DO THIS THING!
Round 1: Bicep Curl: Use med-heavy weight. This isn’t rocket science on this one. It’s a bicep curl. Do as many as you can, as fast as you can. Do NOT lock out your arms straight on the bottom. You’ll stop with a tiny bend in your arms each time, curling fast fast fast! 20 seconds on, 10 seconds rest. Repeat a total of 8 times (4 minutes). You. Will. BURN. *Keep a lighter set of weights by you in case you need them. If your form is suffering, switch to the lighter set.
Round 3: Pushups: Again, there is nothing fancy here, but here’s what you need to know… you WILL get tired. You will NOT likely be able to do 8 rounds of pushups without a modification. So here they are… Modifications: a) do the pushups on your knees. Still keep a flat body, butt DOWN. No donkey rides please. b) do the pushups on your belly. YES, your belly. Lay flat. Hands by your chest. Only thing that moves is your arms/shoulders to press up. Your body just lays flat and follows up so you end up in an upward dog. See image below for easiest variation. **NOTE: You can switch each set. If you’re super tired in the 3rd set, switch it up, do them on your belly, then back to your knees or feet in the 4th set.
Round 3a: Shoulder Press: Medium weights. Drop your weights to lighter if you HAVE to but don’t quit moving your arms. Stand tall, arms start by your ears, press them up over your head so the ends nearly touch, then back above your shoulders by your ears. Fast. Controlled. Did I say FAST. F.A.S.T. You will do these on sets 1/3/5/7. So you’ll do these for 20 seconds, rest for 10 seconds, then do Lateral Raise for 20 seconds, then rest for 10, then back to these, etc. You’ll alternate between these and Lateral Raises for 8 full sets.
Round 3b: Lateral Raise: Start with medium weights and adjust to lighter weights as necessary. Stand tall with legs shoulder width apart, one weight in each hand. Elbows are bent 90 degrees and arms are down by your side. Keeping your elbows locked in that 90 degree position, raise your arms at the shoulder so that your forearms stop when they are parallel to the floor. That’s one rep. Back down. Repeat for 20 seconds, then rest for 10 and go back to Shoulder Presses. You’ll alternate these two exercises until you are DONE!
ABS: 2 minutes of planks. Start with a full side plank on your left side. Left hand or forearm down (modified), left foot down, right hand raised. Stay here for 30 seconds. Then switch to the other side for 30 seconds. Now for the last minute, go to a forearm plank and hold it for all 60 remaining seconds!
GO GET IT! Have a great workout!
I’ll be doing this workout tonight as well. Looking forward to your feedback!!!