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Workout of the Day: "Arm"-ageddon

November 24, 2014

Sculpt your arms and back with this awesome upper body workout!

 

 

 

Intensity: Moderate (decrease weight for decreased intensity, increase weight for increased intensity)

Equipment: 2 x 5 lb or 8 lb dumbbells, bench, 2 x 10 to 15 lb dumbbells, 1 x 20 to 25 lb dumbbell or 30 to 60 lb bar, long skipping rope, kickboxing equipment if available

Warm-up: 2 min high knee skipping rope

1. Lateral raise (side shoulder fly), 10 to 12 reps with middle weight dumbbells

2. 60 seconds skipping rope, keeping arms as far out to the side for shoulder and bicep recruitment

3. Repeat x 3

4. Clean and Jerk, 10 to 12 reps with heavy dumbbells or bar
...(Do a simple wide-elbow shoulder press if you have not been properly trained to do a Clean and Jerk)

5. One arm front-facing plank with feet wider than hip width, reach under and then skyward with free arm x 10 each 
...(Plank with hand or elbow on bench if too intense - and remember to set your shoulder blades back and down!)

6. Repeat x 3

7. Seated incline curls, 10 to 12 reps with moderate weight

8. 1:30 mins "air boxing" or 1 minute using boxing equipment

9. Repeat x 3

10. 100 jumps with skipping rope
...(You may also do "air skipping" with this one.)

11. Cool down and stretch!

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