It is time for arms! I decided to incorporate some ab moves into the HIIT session this time. We are going to start today’s workout with 20 minutes of HIIT and then our arms workout.

HIIT

1. Spider Crawl (just right side)
2. Plank
3. Spider Crawl (just left side)
4. Air Squats
5. Plank
6. Burpees
7. Butt-Ups

Have a clock or timer handy (I use a HIIT timer app on my phone).  You will go through each workout for 30 seconds each with 10 seconds rest in b/t. Perform the circuit four times. It will take about 20 minutes to complete.

Arms

Tri set:

• Skull crushers – 21 method
• Straight bar drag curls – 12 reps
• Bench dips – 15 reps

4 sets

Tri set:

• Alternate hammer curls – 8 reps
• Wide-grip ez bar curls – 12 reps
• Concentration curls – 10 reps

4 sets

Finish it up with:

• Rope curls – 21 method x 4 sets
• Tricep pushdown – 21 method x 4 sets
• Single armed rope kickback – 8 reps (4/4 tempo) x 4 sets