Arms, Abs and Back

Equipment: Weighted objects (water bottles, dumbbells, household objects)

Format: Perform each move for 0:30 and repeat for 3 rounds.

A1. Two Way Hammer Curls

• Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged. 
• Keeping the upper arms stationary, perform a hammer curl by curling the weight up to your shoulders and contracting your biceps. 
• Reverse the movement to return your arms down by your sides.
• Externally rotate your arms, keeping your elbows by your sides and perform a wide bicep curl and return to your sides. 
• Repeat those two curls back to back.

A2. Bent Over Row 

• Hinge forward at the waist to be at a 45 degree angle.  Engage your core, roll your shoulders back and chest up, with weights in each hand allow them to come down to your sides, keeping your gaze neutral.
• Lift the weights to your side, keeping your elbows close to the body, and squeezing your back muscles like you’re pinching the base of your shoulder blades together. 
• Slowly lower the weight down again to the starting position and repeat.

A3. Kneeling Overhead Tricep Extension

• Position yourself on your knees, holding one weight overhead with both hands so your arms are stretched out straight.
• Slowly lower the weights back behind your head, being careful not to flare your elbows out too much.
• Once your forearms move beyond parallel to the floor bring the weight back up to the starting position. 
• Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward and backward.   

B1. Bent Over Fly

• Hinge forward at the waist to be at a 45 degree angle.  Engage your core, roll your shoulders back and chest up, with weights in each hand allow them to come down to your sides, keeping your gaze neutral.
• With straight arms, lift the weights out to a T position, leading with your elbows and pulling from the base of your shoulder blades. 
• Come back to center and repeat. 

B2. Arnold Press

• Begin in a standing position with weights in each hand. 
• Engage your core and bring your arms to a 90 degree position in front of you with your palms facing you. 
• While pressing up, externally rotate your arms out and up, drawing a large circle with the dumbbells and finishing with the weights straight over your head (palms will face outward at this point.
• Reverse the movement by drawing the circle backward and ending in the position you started in. 

B3. Hammer Curl to Lateral Raise

• Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged. 
• Keeping the upper arms stationary, perform a bicep curl by curling the weight up to your shoulders while contracting your biceps. 
• Reverse the movement so your arms are at 90 degrees, pause and laterally raise your arms, leading with your elbows, until your elbows are at the same height as your shoulders.
• Reverse the movement and repeat both movements. 

C1. V Sit Single Arm Overhead Press

• Sit on the ground holding a weight in one hand with your legs out in front of you and your knees bent.
• Lean back with your chest up tall and core engaged while you lift your heels 6 inches off the ground.
• Slowly perform an overhead press by pressing the weight from your shoulder to an overhead position and back down. Switch sides halfway through.
• MOD: Keep your heels on the ground and lean back slightly.
• Pro Tip: Straighten your legs so you are in a full V sit position.

C2. Plank Dumbbell Pull

• Position yourself on your hands and toes in a tall plank position with a dumbbell placed between your knee and hand. 
• Lift your left hand and pull the dumbbell over to your left side and place on the ground. 
• Repeat on the right side pulling to the right. Repeat back and forth.
• MOD: Position yourself on your knees and hands or on one knee while the other leg extends straight out behind you.