16 Minute Arm Burner

16 Minute Arm Burner
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This workout has a couple new moves that incorporates the arms, but will also get the core working too!

What you will need:

Set of weights

Warm-Up:

Variety of exercises to get the arms warmed-up.

Workout:

We’re going to be doing each exercise below consecutively for 50 seconds on, 10 seconds off, for a total of 4 sets.

Exercises:

Alternating hammer + jab – With weights in each hand, you’re going to alternate bringing one weight up with a hammer curl and then at the top before you come down, you’re going to take it across the chest for a little ‘jab’ like you would if you were in a fight.
Alternating cross body bicep curl – Placing the band around your thighs, your calves or your feet, you’re going to complete one squat to one cross kick to really ignite those abs and inner thighs.
Zottman arm curls – Do a bicep curl on the way up (both arms at the same time), and then flip your arms and complete a forearm exercise on the way down.
Triceps push-ups – On or off your knees, you’re going to complete a tricep push-up by keeping your arms nice and close to your body (elbows are in).

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

12 Comments

slambs5 on December 16, 2019 at 9:30 am

Definitely will revisit this one thks!

Ashley Dale Grant on December 17, 2019 at 8:16 pm

Beauty! Make sure you bookmark it!

Lisa Zapfe on December 16, 2019 at 5:22 pm

Nice intro for the week!

Ashley Dale Grant on December 17, 2019 at 8:16 pm

Glad you dug it! Especially paired with the arm movement challenge this week lol

Kristina Bergeron on December 16, 2019 at 8:30 pm

Loved the variety with the new moves! Missed my first calendar challenge day yesterday but made it up today after this workout along with today’s 20 biceps and 20 kick backs… definitely feeling those arms this week!