Friday’s Workout: HIIT, Arms & Abs – 8/16/13
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
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