Strong Arms and Cardio Workout
This workout mixes upper body and cardio for a killer combo workout! Do two sets of each exercise and rest 30-60 seconds in between. If you’re not breathless, up your weights!
Equipment Needed: Light, medium, and heavy dumbbells
Warm Up: 20 minute light run
Description: Do 2 sets of each exercise and rest 30-60
seconds in between.
Circuit
12 Lying Down Chest Flys
Lie down on your back flat on the bench or floor.
Hold a dumbbell in each hand out to the side making a large
T, elbows just slightly arched.
Raise the dumbbells until they are side by side on top of
you and slowly lower them back after a short pause.
Try to maintain the same angle in your elbows throughout.
Repeat for desired reps.
12 Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms
forward) grip that is slightly less than shoulder width. The dumbbells should
be resting on top of your thighs. Your arms should be extended with a slight
bend at the elbows and your back should be straight. This will be your starting
position.
Use your side shoulders to lift the dumbbells as you exhale.
The dumbbells should be close to the body as you move it up and the elbows
should drive the motion. Continue to lift them until they nearly touch your
chin. Tip: Your elbows should drive the motion.
As you lift the dumbbells, your elbows should always be
higher than your forearms. Also, keep your torso stationary and pause for a
second at the top of the movement.
Lower the dumbbells
back down slowly to the starting position.
Repeat for the recommended amount of repetitions.
12 Alternating Cross Body Bicep Curls
Stand up straight with a dumbbell in each hand. Your hands
should be down at your side with your palms facing in.
While keeping your palms facing in and without twisting your
arm, curl the dumbbell of the right arm up towards your left shoulder as you
exhale. Touch the top of the dumbbell to your shoulder and hold the contraction
for a second.
Slowly lower the dumbbell along the same path as you inhale
and then repeat the same movement for the left arm.
Continue alternating in this fashion until the recommended
amount of repetitions is performed for each arm.
12 Lying Down Skull Crushers
Lie on a flat bench while holding two dumbbells directly in
front of you. Your arms should be fully extended at a 90-degree angle from your
torso and the floor. The palms should be facing in and the elbows should be
tucked in. This is the starting position.
Slowly lower the weight until the dumbbells are near your
ears.
While keeping the elbows in and the upper arms stationary,
use the triceps to bring the weight back up to the starting position.
Repeat for the recommended amount of repetitions.
12 Bentover Alligator Flys
Holding a dumbbell in each hand, stand with the knees
slightly bent. Keeping your back flat, bend forward at the hip joint.
Lift both arms to the side, maintaining a slight bend in the
elbows and squeezing your shoulder blades together.
Then, with control, lower the dumbbells back toward the
ground. This completes one rep.
Complete for desired reps
Bonus Burnout
Do AMRAP (as many rounds as possible) of each above exercise
for 1 minute each.
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