QUICK HIIT - go thru 2x
50 Squat Jumps
10 Pushups
50 Jump Lunges
10 V-Ups
50 Skates/Side Jump Lunges
10 Side Plank Drops - each side
50 Mountain Climbers
10 Plank Pushups - start in forearm plank, straighten both arms or 'pushup' to straight arm plank. Bending one arm at a time, return to forearm plank
ARMS -
Go thru each exercise for 3 sets, rep counts 15, 12, 10 - start with your normal weight and increase your weight by at least 2.5 lbs each set after that
Rest for at least 30 seconds between each set
Once you've completed ALL 3 SETS of the exercise, move on to the next one
Alternating Bicep Curl - palms face up
Lying Triceps Extensions (Skullcrushers)
Double Arm Hammer Curl - palms face eachother
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
TRAIN WITH INTENTION!
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