15 minute ARM workout

The upper body is that awesome show of your work in or out of the gym. Whether you're at home or in a gym the upper body can usually be worked with one piece of equipment for a complete burn and pump. 

This workout targets a few key muscles; biceps, triceps, shoulders and more. Grab your water, turn on your favorite track and let's break a sweat.

 

chose your intensity

LIGHT SWEAT

  • 3 rounds

  • 10 reps each movement

  • 10 sec rest/adjust between each exercise

  • 90 sec rest in between rounds

SUPER SWEAT

  • 4 rounds

  • 20 reps each movement

  • 10 sec rest/adjust between each exercise

  • 45 sec rest in between rounds

 

1. Bicep Curl

This move is an excellent way to target your stability, arms. Standing with both feet facing forward and knees slightly bent, hold a dumbbell in each hand. Maintain an engaged core and neutral hips while flexing through the elbow to bring the weight up and down.

 

 

2.Renegade row

Starting in a push-up position, with one hand on the kettle bell or dumbbell as show. (Note: maintain a neutral spine, neck & head). Keeping your core engaged, belly button drawn towards your spine, slowly bring the weight off of the floor by leading with the elbow as shown.

(Note: Don't begin this move in your shoulders, think of your abs!)

 

3. Single Arm Upright Row

 
Reverse lunge-AJ.jpg

Standing with both feet facing forward and knees slightly bent, hold a kettle bell or dumbbell in one hand. Engaging the core and stabilizing the shoulder, slowly pull the weight to just to the chest. Slowly return the weight to the start postition.


4. shoulder lever

The lever is one of the more demaning movements. Standing with feet facing forward and dumbbells in a neutral position (palms facing the body), keep the arms extended and lift arm up while rotating the grip at chest shoulder height.

Bosu Crouch -AJ.jpg
Bosu Plank up -AJ.jpg
 

With core engaged, push the arms out laterally until you form a 'T' shape. Slowly lower the dumbbells back to the side of the body and repeat.