All the arms and abs!! This is going to be one of those workouts that you will feel the extra blood actually pumping to the arms!
Slow, exact and extremely intense!
The timer will be on for 1 minute per exercise with 20 seconds rest inbetween!
There is a staple of dips that will only appear 4 times in total!
All you will need for this workout is a pair of dumbbells, your mat and a chair!
The dumbbells I am using for your reference are 8kg each!
TAP THE MAT CRUSHER!
SKULLCRUSHERS
SHOULDER CRUSHER
STAPLE: DIPS!
TRICEP PRESS (PRONATE HAND POSITION)
TRICEP PRESS (SUPINE HAND POSITION)
TRICEP PRESS (NEUTRAL HAND POSITION)
STAPLE: DIPS!
PALMS UP 21s
BOTTOM - TOP - FULL RANGE
PALMS UP CURLS FULL RANGE!
PALMS UP 21s
BOTTOM - TOP - FULL RANGE
WIDE CURLS 21s
BOTTOM - TOP - FULL RANGE
WIDE CURLS FULL RANGE!
WIDE CURLS 21s
BOTTOM - TOP - FULL RANGE
STAPLE: DIPS!
HAMMER CURLS 21s
BOTTOM - TOP - FULL RANGE
HAMMER CURLS FULL RANGE!
BOTTOM - TOP - FULL RANGE
HAMMER CURLS 21s
BOTTOM - TOP - FULL RANGE
STAPLE: DIPS!
ABS: 40/20 no rest!
CRUNCH
SIT UP
HOLLOW TO TUCK
HOLLOW HOLD!
TOE REACHES
PULSES!
V SIT TO EXTEND
HOLD!
SMALL TUCK
REVERSE CRUNCH
SINGLE LEG SIT UP
CRUNCH (same side reach)
SINGLE LEG SIT UP (switch side)
CRUNCH (same side reach)
ALTERNATIVELY LEG LOWER
FLUTTER KICKS!
FINISHER!
25 x SKULLCRUSHER PUSH UPS
25 x TRICEP PUSH UPS
25 x DIAMOND COBRAS
25 x NEUTRAL COBRAS
Oh yessss!! No messing about today in finishing the arms!
I LOVED this workout and felt every press, curl & dip!
Always make these workouts to suit you!
Perform push ups with hands on an elevated surface if preferred!
Perform an alternative for dips such as tricep press, skullcrushers or even kick backs depending on what feels most comfortable for you.
And the same applies to the abs portion… perform alternating leg, lower to a certain point or bend at the knees for leg lowers.
I try to remember that these are my workouts too so when I need to drop the weight to the floor for a moment or come out of dips temporarily I ensure I do so that I maintain good form and reduce risk of injury.
Train hard but also treat your body with respect and always listen to it!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
