3.13 Friday | Home

Arm day! Biceps and triceps are up first, but we’re keeping the heart rate up too. Move with control, focus on each contraction, and feel the burn in your arms and your lungs

Warm Up

BODYWEIGHT CARDIO

3 Minutes

Get warm! Bodyweight movements of your choosing

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

PULL APART LONG BAND

30 seconds

Circuit 1 — 3X

Note- Perform exercise back to back. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH
LONG BAND

EXERCISES
12 reps LAT PULLOVER
12 reps BICEP CURL
12 TRICEP PUSHDOWN LONG BAND
60 seconds Rest

LAT PULLOVER

12 reps

Drop your hips to lengthen your lats. Lower and lift until you feel a deep stretch

BICEP CURL

12 reps Moderate - heavy

Use a challenging weight, alternate arms to avoid swinging

TRICEP PUSHDOWN LONG BAND

12-15 reps

Spine long, pull down leading with your elbows

Superset 2 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Increase weight if able.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps ROLLING SKULL CRUSHER
10 reps BICEP CURL AROUND THE WORLD
30 seconds Rest

ROLLING SKULL CRUSHERS DUMBBELL

12 reps Moderate

Lower arms to a 45 degree before dropping your hands.

BICEP CURL AROUND THE WORLD

10 reps
I’ll aim to use 17.5-20lb DBs

Keep elbows near your side throughout the movement

Superset 3 — 4X

Note- Perform exercises back to back. No rest between rounds.

EQUIPMENT
MINIBAR
BENCH
DUMBBELLS

EXERCISES
10 reps DB BURPEE
10 reps PLANK CROSSBODY PULL
Repeat. No Rest

DB BURPEE

10 reps

Explosive reps, drive up the heart rate

PLANK CROSSBODY PULL

10 reps alt arms

Widen your feet to help stabilize

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds