2x A Week

Do this workout 2 or 3 times per week to tone up your arms using body weight. If you can complement with a weights workout once a week you've got a sure-fire guns show on its way..... Once you're comfortable with this workout move on to 'Arm Fatigue 2 - Crank It Up' .. Enjoy the pain : )

Exercises

Série 1 3 rondes

Small Forward Arm Circles

30 secondes

Small Reverse Arm Circles

30 secondes

Big Forward Arm Circles

30 secondes

Big Reverse Arm Circles

30 secondes

Here We Go

10 secondes

Série 2 1 ronde

Rest

1 minute

Série 3 10 rondes

Push-Ups

25 secondes

Rest

30 secondes

Série 4 3 rondes

Tricep Dips

1 minute

Rest

30 secondes

Mountain Climbers

45 secondes

Rest

1 minute

Série 5 3 rondes

Crunches

1 minute

Bicycle Crunches

1 minute

Série 6 1 ronde

Rest

20 secondes

Plank

2 minutes

Rest

10 secondes

Squats

3 minutes

Rest

20 secondes

Hollow Body Holds

5 minutes

Corpse

20 secondes

Série 7 1 ronde

Rest

10 minutes

Série 8 3 rondes

Small Forward Arm Circles

30 secondes

Small Reverse Arm Circles

30 secondes

Big Forward Arm Circles

30 secondes

Big Reverse Arm Circles

30 secondes

Here We Go

10 secondes

Série 9 10 rondes

Push-Ups

25 secondes

Rest

30 secondes

Série 10 3 rondes

Tricep Dips

1 minute

Rest

30 secondes

Mountain Climbers

45 secondes

Rest

1 minute

Série 11 1 ronde

Rest

20 secondes

Plank

2 minutes

Rest

10 secondes

Squats

3 minutes

Rest

20 secondes

Hollow Body Holds

5 minutes

Corpse

20 secondes

Entraînements associé

Weekend

42 minutes, Intense

ARM Killer

28 minutes 45 secondes, Intense

ARM FATIGUE

14 minutes 30 secondes, Intense

Arm Training

18 minutes 50 secondes, Intense

Arm-ed & Ready

9 minutes 30 secondes, Intense

Arm Workout

12 minutes, Intense