Cardio Impact

Work for the Weekend: Armed and Ready

Two words: Tank tops. Arm Workout

Do three sets of fifteen reps of each arm focused drill below with minimal recovery. Rest for 60 seconds between sets. You can do this workout with or without dumbbells. Challenge yourself and don’t let the burn break you…let it push you.

Arm Circles: Stretch your arms out to a “T,” parallel to the floor with your palms facing the floor. Move arms in tight and tiny clockwise circles. Keep your elbows locked and hands tense.

Triceps Push-Ups: Start in hand plank position. Lower your chest, moving your elbows backwards, scraping your torso until your chest is inches above the floor. To modify this drill drop down to your knees.

Wide Push-Ups: Start in hand plank position. Lower your chest, moving your elbows outwards until your chest is inches above the floor. To modify this drill drop down to your knees.

Arm Pulses: Stretch your arms out to a “T,” parallel to the floor with your palms facing the ceiling. Pulse arms upwards and downwards in a tiny motion. Keep elbows locked and hands tense.

Narrow Push-Ups: Start in a hand plank position. Move your hands together so your index fingers and thumbs form a diamond shape. Lower your chest to the ground, moving your elbows outwards. Go as low as you can while maintaining good form. To modify this drill drop down to your knees.

Side Hand Plank (Right Side): On your right side assume a plank position stacking your hips and your feet. Your hand should be directly below your shoulders and your hips should remain square without sagging. To modify this drill drop down to your right knee.

Burpees: Start in standing position, explosively jump as high as you can, landing softly on your feet with knees bent. Jump to the floor and land in push up position. Lower into a push up until your chest hits the floor. As your push yourself back up, jump your feet forward and return to stand.

Side Hand Plank (Left Side): On your left side assume a plank position stacking your hips and your feet. Your hand should be directly below your shoulders and your hips should remain square without sagging. To modify this drill drop down to your left knee.

Triceps Dips: Use a deck, a chair, a step, an ottoman or anything else that can provide leverage and stability. With your back facing the equipment put your palms on the edge, fingertips facing forward. Knees are positioned at 90 degrees, lower at your elbows pushing them back until your triceps are parallel to the equipment’s surface.

Rest. Repeat. Go forth with rockin’ arms. 

 

Image via ImgKid.

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