Arms and Cardio Blast

Arms and Cardio Blast!

Anything but simple. Get your head on straight and go!

Arms:

  • 10 push-ups
  • 24 biceps curls – 8 full, 8 half-way, 8 full
  • 15 shoulder presses
  • 10 push-ups
  • 15 back rows
  • 15 triceps dips
  • 15 lateral raises
  • 10 push-ups
  • 15 triceps kickbacks/20 triceps kickback pulses
  • 15 hammer curls
  • 15 front raises
  • 10 push-ups

Cardio Pyramid (10, 20, 30, 40, 30, 20, 10 sec intervals)

  • Burpees
  • Squat with front kick (alternate front kicks)
  • Mountain Climbers
  • Squat Jacks
  • Box Jumps (step bench or bottom step at your house/park/wherever)
  • Plank Jacks

Stretch…you’ll need it!

 

 

 

Author: Jen Adair

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