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
Spider Crawl (just right side)
Plank
Spider Crawl (just left side)
Air Squats
Plank
Burpees
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