All About Arms




by Alexis Siurek

Need a quick and effective upper body workout? Well here it is! Complete each exercise for 45 seconds with a 15 second rest, the rest period being your transition to the next exercise. Complete each round a total of 4 times equaling 20 mins. Enjoy!

Russian twists with battle ropes: Keep your core tight and really engage your side obliques when performing this exercise. Its great to get the heart rate up and you are working two muscles groups at once, win win!

Bent over row: Keep your back flat during this exercise and try to increase your weight each round!

Alternating front and lateral raises: Make sure your arms are in line with your shoulders and not going above. Make this move slow and controlled so you are getting the most out of it. 

KettleBell pull through: Start in plank position and place your kettle bell right next to your left shoulder. With the right hand, cross underneath your chest, grab the kettlebell and pull it through to the opposite side. 

Cable bicep curls: Keep your elbows close to your sides when you are performing this move. Try and increase your weight each round! 

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