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20 Minute Arm Workout

January 16, 2018 • By

Hello darkness, my old friend. I’ve come to talk to you again.  😛  No but seriously, it’s been hard for me to blog since I do daily posts on instagram. I mean does anyone actually read blogs anymore? I’m serious. It’s something I’ve really been thinking about. Times change and people want things fast. They don’t want to click another window or read a lot of text. They want to screen shot things and save them to their phones. I get it. I’m the same. But I have a lot of friends who run (and many who don’t as well, who often as for advice on strength training). It’s super easy to say there isn’t enough time. But this arm workout is a doozie (gosh that’s such a mom word), if you pick the right weight and do it right! So check it out and then knock it out with that free 20 minutes you know you have!!! 

8 IS GREAT WORKOUT

What you’ll need: a set of dumbbells (I use 10-12  pounders)

What you’ll do: 6 different exercises, 8 sets of 8 reps, 10 seconds rest between each set using the heaviest weight you can handle.

Exercise 1 biceps: curls (so for example 8 reps of bicep curls repeated 8 times through with 10 seconds rest between sets)..

Exercise 2 biceps: hammer curls – 8 sets of 8 reps with 10 seconds rest between sets

Exercise 3 shoulders: lateral raise – 8 sets of 8 reps with 10 seconds rest between sets

Exercise 4 shoulders: upright rows – 8 sets of 8 reps with 10 seconds rest between sets

Exercise 5 triceps: dual arm kickbacks – 8 sets of 8 reps with 10 seconds rest between sets

Exercise 6 triceps: standing dual dumbell tricep extensions – 8 sets of 8 reps with 10 seconds rest between sets

A few notes. By the end of each set of 8, your arms should feel like they are going to fall off. If they don’t you aren’t lifting heavy enough. If you notice your form suffering, lower your weight!!! Lastly, this is meant to be similar to tabata style weight lifting so your heart rate should get pumping if you do them as quickly as intended! I hope you’ll try it out! If you do, please let me know what you think!

 

XOXO,

Jess

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