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Description

This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.


Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
50 seconds
Big Forward Arm Circles
Big Forward Arm Circles
40 seconds
Alternating Side Reaches
Alternating Side Reaches
50 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
40 seconds
Rest
Rest
20 seconds

Set 2: 4 rounds
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Arm Pumps
Arm Pumps
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
T's
T's
30 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Plank
Plank
1 min 30 secs
Tricep Dips
Tricep Dips
30 seconds
Upward Plank
Upward Plank
30 seconds
Rest
1 minute

Set 3: 4 rounds
Push-Ups
Push-Ups
50 seconds
Bird Dog
Bird Dog
1 minute
Diamond Push Ups
Diamond Push Ups
50 seconds
Child's Pose
Child's Pose
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
50 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds

Set 4: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Shoulder Stretches
Shoulder Stretches
40 seconds
Tricep Stretches
Tricep Stretches
40 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
40 seconds


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