Arm Strong

Upper Body based workouts

Module Structure

Arm Strong

68 Lessons

Upper Body based workouts

September 2020

Arm Strong 09/04/2020

Arm Strong 9/4/20Equipment: DBsWARM UP:Arm Int/Ext RotationsTraffic LightsWindmillsPress JacksWORKOUT:Tabata 20/10 x 4R eachDumbBell AbductionsSIngle Arm Reverse Fly-------------------CleansWall Sit + Bicep Curls-------------------Single Arm Tricep ExtensionsPush Press-------------------Front Int. RotationsSingle Arm Cross Abductions-------------------DumbBell Circle Palms ForwardSingle Arm Rows

Arm Strong 09/11/2020

Arm strong 09/11/2020Equipment: Mat, DBsWARM UP:Wrist warm upArm circlesThen… 30 secs. Each x 2RJump RopePredator jacksPush upsSquat Punches WORKOUT:7 mins circuit 40-20 X 3RBiceps curlKneeling RainbowsChest flyBent over triceps kickbacksSit up with OH pressKneeling Hay bailersFloor to OH

Arm Strong 9/25/20

Arm Strong 9/25/20Equipment: Mat, DBs WARM UPPass thrusLat StretchFront + Back PressTrunk RotationsShoulder Stretch + Good Mornings WORKOUT:Tabata 20/10 4R Side + Front RaiseFront Hold Shoulder CirclesRow + OH--------------Push Up PulseSumo High PullsTricep Dips--------------Bicep CurlsDumbbell AbductionsSteering wheel

Arm Strong 09/18/20

09/18/2020Arm StrongWarm up:2x30 sec each:Pass thrusInt-ext rotationsI-Y-T-W-V Superhero’s3x 45-15:Alt. Front dB raiseSpider-Man push up (chest press)Reverse fly+rowRotational biceps curlsCross dB abductionFront DB extensionsAlt. OH pressBent over triceps pulses

October 2020

Arm Strong 10/02/2020

10/02/2020 Arm StrongWARM UP:Wrist, shoulder mobility5-4-3-2-1InchwormPush upHalf-divebombers WORKOUT:4 rounds EMOM + 1 min rest:10 row + OH30 triceps pulse10 squat biceps + front punch30 press jacks10 haybailers (e.s.)

Arm Strong 10/23/20

10/23/2020Arm StrongEquipment: DBsWARM UP:Wrist warm upBearcrawlWindmillPush upsCross jacksWORKOUT:40-20 X 3:Push up shoulder tapSA row Side plank DB abductionPike push up DB SA triceps extensionBiceps curl OH press

Arm Strong 10/30/20

10/30/2020Awesome work today everyone! 💪Arm StrongEquipment: really light DBs, heavy dumbells, bench (optional)WARM UP:Wrist warm upLight DB wrist strength movementsShoulder rotationsLarge circlesAlt. Press jacksWORKOUT:8 MINS TABATA 40-20:Predator jacks with dbsBendover DB row circlesTriceps dip pulseBendover str. Arms pulse Front punchesBack lunge biceps curlKneeling rainbowsChest fly crunch + leg lift Front DBs wavesPlank DB push/pullLat pullsCommando planks

Arm Strong 10/16/20

10/16/2020Arm StrongEquipment: DumbellsWarm Up:Wrist warm upScorpio stretchI-Y-T-W-V superhero pulsesDynamic Bearcrawl step outsPike push upsCountdown with DB in front from 10Workout:Tabata:Split squat SA rotational OH pressAbductionsPlank rowBiceps curl + side raiseSplit press jacksTriceps kickback step backsKneeling rainbowsSkull crushersChest flys to lifted legsWide push ups

Arm Strong 10/09/20

10/09/2020Arm StrongWarm Up:3 rounds:30 press jacks20 twisting sit ups10 push upsWorkout:Tabata:Seated haybailersCommando jacksChest press glute bridge holdBiceps chicken wingsBent over flyLunge hold butterflyTriceps kickbacksCross punchesSL deadlift bent over row 

November 2020

Arm Strong 11/06/2020

Arm Strong 11/06/20Equipment: DB, MatWarmup: WristsArm SwingsContractions8 InchwormsWorkout:Kneeling or Sitting 
30-30-30 x 3R each Bicep CurlsDB Karate PunchFront RaisePalm Up RaisePress OutAbductionsNarrow RowWide RowPress Tricep Extensions

Arm Strong 11/13/20

11/13/2020Arm StrongEquipment: bench (optional), light-medium dumbells, heavy dumbells or barbellWarm Up:Shoulder rotationsScapular push upsMermaidPush upsToe touchWorkout:40-20 x 3Chest press(Bench) inchwormDB abductionTriceps dips SLWallsit heartbeatDB circleBiceps curl front reach(Bench) shoulder tapsPush up pulse

Arm Strong 11/20/20

11/20/20Arm StrongEquipment: DBsWarm Up:MobilityWorkout: Tabata 20-10Chest PressPlank Row (Row)Biceps + OHTriceps kickbacksSide plank arm driverKneeling strict press6 EMOM:30 Bearcrawl plank shoulder taps15 OH press Sit ups10 Bent over and standing dB flys

Arm Strong 11/27/20

11/27/20Arm StrongEquipment: band, DBsxWarm Up:Scapular push upsInchwormsScorpionsLittle MermaidWorkout: 40-20 x 3SL SA deadlift + rowRotational biceps curlsAlt. OH pressLat pull glute bridgeSquat hold twisted punchesBent over str. Arm pulseAbductionsBent over reverse fly

December 2020

Arm Strong 12/04/20

12/04/20Arm StrongEquipment: DBsWarm Up:Wrist warm upScorpionsPush upsWindmillsPress jacksWorkout:4 mins EMOM:10 Row + OH press8 Superhero push ups10 Chest fly + chest press10 Side raise + front adduction10 triceps kickbacks in split squat (per side)20 kneeling DB swings10 side plank dB abductions (per side)20 press jacks w/DBs20 squat DB heartbeats30 bent over str. arm pulses

Arm Strong 12/11/20

12/11/2020Arm strongEquipment: DBsWarm up:Wrist warm upArm circlesThen… 30 secs. Each x 2RJump RopePredator jacksPush upsSquat PunchesBiceps curl2. Bent over triceps kickbacks (dips)3. Press jacks1.5 mins MOM x 3 rounds:10 Kneeling Rainbows10 Chest fly8 Haybailers (e.s.)10 Reverse fly10 Chest press crunches8 Commando planks

Arm Strong 12/18/20

12/18/20Arm StrongEquipment: DBs, bench (optional)Warm Up: 1-2-3-2-1Inchworms Push upsCommando plankToe touchGet upWorkout: 30-30-30Chest press to OH sit up - Russian rainbowsTriceps kickback step backs - Triceps dip pulsesBiceps curl to side raise - arm circlesSuperhero Ws - Superhero pulseHeartbeat - DB arm abduction

August 2020

Arm Strong 08/28/20

08/28/2020Arm StrongWarm up: 2xArm circlesJump jacksRunSplit jacksRun RestWorkout:30-30-30-303x:Curl-heartbeat-twistsRow-triceps kickbacks-windmillPull-rotations-skiersSide raise-front raise-swings

Arm Strong 08/21/20

08/21/2020Arm Strong:30-30-30:Biceps + OH - Rotation Biceps curlsTriceps kickbacks - push upsRenegade rows - reverse fly pulsesChest fly to feet - chest press pulsesSide DB raise - high pulls

January 2021

Arm Strong 01/08/21

01/08/21Arm StrongEquipment: DBsWARM UP:Arm circlesShoulder rotations30 sec x 3:Push upsSit upsSquatsWORKOUT:40-20 x 2Skull crushersChest fly with lifted legsSeated hay bailers-------------Renegade rowsSantana push upsBent over flys-------------Biceps curl punchDB circleDB snatch

Arm Strong 01/15/21

01/15/21Arm StrongEquipment: DBs, bench (optional)Warm Up:SwimmingWindmillCross jacksPike push upsWorkout:Tabata:Push Up +DB AbductionBent over punch in lungeTriceps dip pulseShoulder commando taps DB biceps curl sumo holdSkull crusher glute holdChest fly crunch to str. LegsSeated rainbows

Arm Strong 01/22/21

01/22/21Arm StrongEquipment: DBsWarm Up:Reach outsRussian twistInchwormsPlank toe tapsBearcrawl step outsWorkout:30-30-30-30Biceps curl to OHFront arm abductionPress jacksSit up punchChest press glute bridgeSeated haybailersBent over flyDB up downs (shoulder taps)Push ups

Arm Strong 01/29/21

01/29/21Arm StrongEquipment: Heavy and light DBsWarm Up:2 x 30-30-15:Jog - Plank jacksSit ups - BicyclesPush ups - Salut planks Workout:EMOM:16 DB crunch to alt. Leg lift20 Plank rows10 Triceps kickbacks + flys20 Rotational biceps curls16 Forward to side DB circles12 Push up + 2 Punch

February 2021

Arm Strong 02/05/21

02/05/21Arm StrongEquipment: dumbells, bench (optional)Warm Up: Wrist warm upShoulder rotationsLarge circlesAlt. Press jacksWorkout: 40-20 x 3Bent over DB row circlesTriceps dipsBack lunge biceps curlLat pullsChest fly crunch + leg liftKneeling DB swingsPlank DB push/pull

Arm Strong 02/12/21

02/12/21Arm StrongEquipment: DBs (light and heavy)Warm Up:45 sec each:Side circlesBiceps curlsTriceps kickback + step backThrustersFront + side raiseWorkout:EMOM 6:4 Spider-Man burpees10 High pull + side raise5 Row burpees10 triceps extensions per side6 Burpees10 Biceps curl + abduction

Arm Strong 02/19/21

02/19/21Arm StrongEquipment; DBsWarm Up:Wrists mobilityArm circlesSwimmingI-Y-T-WsPush up knee tucksWorkout: 4 mins each:10 Chest press crunch10 Seated Haybailers/side3 devils burpees15 Triceps kickbacks10 figure 830 DB flutterkicks10 bent over punches/side10 DB circles10 side biceps curls20 Bent over str. Arm pulses

Arm Strong 02/26/21

02/26/21Arm StrongEquipment: Bench (or foam roller ), weights, light DBsWarm Up:Mobility with DBs30-30-30-30DB arm circlesBack lunge back pullPress JacksWorkout:45-15 x 2Bench Chest press - Front raise - Shoulder tapsTriceps dips - Biceps curls - Triceps pulsesBench lat extensions - OH press - Pike push ups

March 2021

Arm Strong 03/05/21

03/05/21Arm StrongEquipment: DBsWarm Up:Wrist warm upTabata: 6 minsScorpionsPush upsWindmillsCommando planksWorkout:12 mins 45-15:1. Row + OH pressSuperhero push upsSide raise + front adductionTriceps kickbacks2. Kneeling DB swingDB abductionsPress jacks w/DBSquat DB heartbeats

Arm Strong 03/12/21

03/12/21Arm StrongEquipment: DBsWarm Up:Tabata: 6 minsUp downsCommando planksPush upsPress jacksWorkout:EMOM Circuit 7 mins x 3 rounds:20 Chest press crunch10 Lat pull + skull crusher10 Push up + plank row20 Bent over alternate DB fly10 Hammer curl + front raise10 Triceps kickback + front punch20 Kneeling alternate OH press

Arm Strong 03/19/21

03/19/21Arm StrongEquipment: DBs, bench or fit ball (optional)Warm Up:Wrist mobilityAll four shoulder and trunk rotationsSuperhero’sInchwormsWindmillDB 20-10 x 3:SwimmingPress jacksWorkout: 1.5 AMRAP x 3 rounds (30 sec. rest)2-4-6-8-...:Push up + Bentover rowTriceps dipsBench pressSit up OH pressBiceps curl back lungeSA cross abduction 

Arm Strong 03/26/21

03/26/21Arm STRONGEquipment: really light DBs, heavy dumbellsWARM UP: 20-15-10:Jumping jacksSit upsPush ups WORKOUT:1.5 EMOM:10 Bent over DB row10 Back lunge biceps curl 10 Triceps extensions20 Bent over str. Arms pulse 10 Kneeling rainbows10 Chest fly crunch For the rest of time:1. Press jacks with dbs2. Sit up DB punch3. DB swings

April 2021

Arm Strong 04/02/21

04/02/21Arm StrongEquipment: DBsWarm Up:3 rounds TabataKnee push upsSalut planks Toe touchCross jacksWorkout:4 x 30-30-30Triceps + OHPush up rows (Chest press + punch)Bent over flys + Side raiseRotational biceps curlsKneeling Cross punchesPlank push/pull (front raise) 

Arm Strong 04/09/21

04/09/21Arm Strong Equipment: DBs WARM UP:  Shoulder rollsAll four rotationsLunge lat stretchSlow push up (wall push up) 2 mins:20 Jumping jacks20 Punches WORKOUT: 1.5 EMOMs: 10 DB abductions10 Biceps curls 10 Skull crushers10 Lat pulls 10 Bent over wide rows10 Front raises With Remaining Time:Press jacksPush ups (chest press)Rotating heartbeats 

Arm Strong 04/16/21

04/16/21Arm StrongEquipment: DBsWarm Up:Wrist warm upWall MobilityTabata:Commando planks (of bench)Jumping jacksWorkout:30-30-30DB plank row - Reptile knee tucksDB fly - Russian rainbowSide plank dB abduction L - Side plank dB abduction R DB kneeling snatch - DB Figure 8Triceps + OH - Press jacks

Arm Strong 04/23/21

Arm Strong04/23/21Equipment: DBsWARM UP:5-4-3-2-1:Bent over flyInchwormsPush upsCross sit ups WORKOUT:3x 40-20 Circuit:Side + front dB raisesPress jacksGlute bridge chest flys Sit up heartbeat Beet over split alternate row OH tricep extensionsSumo hold biceps curl 

Arm Strong 04/30/21

04/30/21Arm StrongEquipment: DBs, dowel or band, optional benchWARM UP: Wrist mobilityHalf-dive bombersPush upsDownward dog step outs (lunges)Dowel or band stretchesPass thrus WORKOUT: 3 SETS MAX EFFORT/FAILURE (OR STOP AT 1 MIN): Bent over flySide DB raiseTriceps dipsHigh pull Chest pressBent over rowBiceps curl 

May 2021

Arm Strong 05/07/21

05/07/21Arm StrongEquipment: DBsWARM UP:Wrist warm up30-30-30-15:Plank salutsInchworms (large circles )Cross jacksWORKOUT:3 ROUNDS CIRCUIT 45-15:Chest press + flyRow burpees (rows)Straight arm abductionsTriceps kickback + 5 pulsesSantana push ups + 10 knee tucks (DB windmill)Biceps + front reachAlt. Press jacks1 min rest

Arm Strong 05/14/21

05/14/21Arm StrongEquipment: DBsWARM UP:SwimmingWindmillCross jacksPike push ups WORKOUT:Tabata: 4R each movementPush Up +DB AbductionBent over DB punch  Triceps dip pulseShoulder taps DB biceps curl + reach Skull crusher glute bridge holdChest press to str. LegsSeated rainbows 

Arm Strong 05/21/21

05/21/21Arm StrongEquipment: DBs light and heavy WARM UP:Shoulder rotationsmini- challenge WORKOUT:30-30-30-30 x 3 rounds each: Chest fly - chest press crunch - lat pullBiceps curl regular - alt. Hammer - reverseBent over row - Front raise - Bent over wide rowTriceps extension L - triceps extension R - Bent over kickback 

Arm Strong 05/28/21

05/28/21Arm StrongEquipment: optional KB, DBsWarm Up: 2 rounds:DB str. Arm abductionDB twistsRainbowsLarge circlesThrustersWorkout:45-15 x 3:SA KB high pullGlute hold lat pullSA KB swingDB kickback step backsSA KB row + pressSkull crusher + chest press

June 2021

Arm Strong 06/04/21

09/25/2020Arm StrongEquipment: DBsWarm Up:CirclesInchwormsSit up pressBentover pulsesShoulder tapsSpell your full name with DBWorkout:Tabata 20-10 x 4 roundsSide + front raiseFront hold shoulder circlesRow + OHPush up pulse (chest press)Side DB punchesTriceps dips (kickbacks)Biceps curl + front punchDB AbductionSteering wheel

Arm Strong 06/11/21

06/11/21 ARM STRONG Equipment: DBs WARM UP: Tabata: Cross jacks Commando planks Bent over arm circles Russian twist WORKOUT: 40-20 x 3: Row burpees Chest press Narrow and wide Triceps kickback + OH press Lunge rainbows Chest fly leg lift Crabwalk pulse (dips, OH extensions) Front and side raise Biceps curl OH press

Arm Strong 06/18/21

06/18/21 Arm Strong Equipment: DBs WARM UP WITH DBS: 2 rounds: Wall slide Side rotations Thrusters Large circles Windmill Squat punches WORKOUT: 4 rounds Circuit 40-20: Seated biceps curl Seated deadlift Seated abduction Seated fly Seated OH triceps extension Seated hay bailers Rest

Arm Strong 06/25/21

06/25/21 Arm Strong Equipment: Slamball, DBs WARM UP: Wrist warm up Half divebombers I-T-Y-W 20-20-20: Standing lat stretch Reach throughs Press jacks WORKOUT: 3 x 30-30-30: Ball roll push ups (Sit up heartbeat) - Toe touch (Cross sit ups) Wall sit biceps curl - Heartbeat Triceps dips - triceps pulse Front raise - Alt. OH Press

July 2021

Arm Strong 07/02/21

07/02/21 Arm Strong Equipment: DBs Warm Up: Wrist warm up 6 mins Tabata: Scorpions Push ups Windmills Press jacks Workout: 6 EMOM 10 Row + OH press 8 Superhero push ups 10 Side raise + front adduction 15 Triceps kickbacks 20 Kneeling DB swing 15 DB abductions

Arm Strong 07/09/21

07/09/21 Arm Strong Equipment: DBs, dowel or band WARM UP: Band or dowel warm up WORKOUT: Switch Tabata: DB str. Arm abduction from center Plank row Alt. Punches from sumo squat SA Tabata: Side plank dB abduction OH triceps SA extension SA cross abduction 2 mins each Tabata: Triceps kickback + OH Skull crusher + lat pull Biceps curl + side raise

Arm Strong 07/16/21

07/16/21 Arm Strong Equipment: light DBS or yoga blocks, DBs WARM UP: 20-20-20X3: THRUSTERS - SIDE ARM CIRCLES - PRESS JACKS 20-20-20x3: Circle jackknives - Seated punches - Russian rainbows WORKOUT: AMRAP 10 mins: 15 kneeling DB abductions 10 Bent over rows/side 15 DB circles around 20 Chest fly crunches AMRAP 10 mins: 10 glute bridge hold lat pulls 10 side plank dB abductions/side 10 Table top skull crushers 20 DB swings

Arm Strong 07/23/21

07/23/21 Arm Strong Equipment: bench (optional), light-medium dumbells, heavy dumbells or barbell Warm Up: Shoulder rotations Witch's spell Mermaid Push ups Inchworms Jumping jacks Workout: 40-20 x 3 Triceps dips SL Wallsit heartbeat Push up pulse Kneeling biceps curl front reach Side plank DB arm driver Triceps kickback + OH

Arm Strong 07/30/21

07/30/21 Arm Strong Equipment: Light and heavy DBs Warm Up: Tabata Light DB arm circles Witches spell Haybailers Punches Workout: 4R x 5 mins 45-15: Plank row to biceps curl SA OH sit ups Lat pull + chest fly Runner lunge haybailers DL high pull + side raise 1 min rest

August 2021

Arm Strong 08/06/21

08/06/21 Arm Strong Equipment: DBs Warm Up: Shoulder and arm rotations Tabata 6 mins Windmills Inchworms Half-dive bombers Push ups Workout: 45-15 5 Bent over rows then: Biceps curl + OH Press jacks 5 Push ups then: Kneeling alt. Str. Arm abduction Plank alt. triceps kickbacks 5 OH press sit ups then: Chest fly crunch Kneeling DB swings

Arm Strong 08/13/21

08/13/21 Arm Strong Equipment: dowel, band or towel, DBs WARM UP: Pass thrus Good mornings Press Stretches behind neck Inchworm Push up Push up pulse WORKOUT: TABATA 6 MINS Biceps curl back lunge Plank row Bent over triceps kickbacks Infinity Windmill Press jacks Bent over wide row Haybailer in lunge Front punches in squat

Arm Strong 08/20/21

08/20/21 Arm Strong Equipment: DBs WARM UP: Arm circles Wall slides Inchworm to cobra Sit up w/arm swing Lying side reach out 15 burpees or 1 min Burpees WORKOUT: TABATA: Downward dog to push up Shoulder taps Triceps dips Str. Arm pulse Wide push up pulse Side circles Row to OH Rotation biceps curl Triceps kickbacks Twisting heartbeats

Arm Strong 08/27/21

08/27/21 Arm Strong Equipment: DBs Warm Up: All four shoulder rotations Swimming 20-20-20-20x3 Inchworms JB lunges Push up shoulder taps Workout: EMOM 6 mins 15 Skull crushers with lifted knees 15 Triceps dip hip extensions 1 min. Shoulder taps 5 Row burpees 10 Narrow and wide OH presses 1 min. Crabwalk pulses 20 Side plank arm drivers 15 Chest fly + leg lift 1 min. Push up plus

September 2021

Arm Strong 09/03/21

09/03/21 Arm Strong Equipment: DBs WARM UP: With Light DB: Circles Side rotations Large circles 20-20-20-20 x 2: Punches BO pulses Abductions Press jacks WORKOUT: 4R EMOM: 12 Triceps kickback + OH 30 Plank sawing 12 Biceps curl + side raise 20 Sitted row 16 Chest press crunch to str. Legs 30 Alt. Press jacks 1 min rest

Arm Strong 09/10/21

09/10/21 Arm Strong Equipment: (optional) KB and DBs WARM UP: 2 ROUNDS All four shoulder rotations Superhero’s Half dive bombers Push ups Side arm circles Press jacks WORKOUT: 45-15 X 3 SA KB swing Plank front punch SA BO row Push up knee tucks SA KB press + Windmill Kickback step backs Squat + cross press

Arm Strong 09/17/21

09/17/21 Arm Strong Equipment: optional slamball, DBs WARM UP: WITH DB OR BALL Mobility against the wall 3x20-20-20: Side rotations - Reach thrus - Heartbeats Large circles - JB lunges - Press jacks WORKOUT: Tabata Spider push ups Kneeling slamballs Seated biceps curls Crabwalk (kickbacks) 2 mins AMRAP 10 push up pulses 10 Super Ws Plank row Splusters BO flys Front raise back lunge 2 mins AMRAP 10 Standing rainbows 5 Slamball up downs

October 2021

Arm Strong 10/01/21

10/01/21 Arm Strong Equipment: DBs Warm Up: Arm Circles 30 Secs Each 3R Windmills Push Ups Toe Touches Cross Punches Workout: 30-30-30-30 3R Push Up Toe Touch- B.O Row - Thrusters Seated/Kneeling Bicep Curls- Chest Fly GB - OHP Sit Ups B.O. Fly- Hay Bailers- Tricep Kickbacks

Arm Strong 10/08/21

10/08/21 Arm Strong Equipment: DBs Warm Up: 30 Secs Each 2R Arm Circles x4 Dynamic Wall Slides Windmills Press Jacks Push Ups Workout: 1-30 2R Arnold Press Bicep Curls Under hand Row Glute Bridge Press Tricep Extensions B.O. Flys Glute Bridge Chest Fly

Arm Strong 10/22/21

10/22/21 Arm Strong Equipment: Foam roller, DBs light and heavy, optional KB Warm Up: Foam rolling on upper body 3 rounds: 10 Foamroller squat front raises 5 Squat behind neck press 10 Runner lunge roller rotations/side Workout: 4 EMOM: 10 Witch’s spell on knees + 6 OH kneelings 6 EMOM: 10 knee plank DB arm drivers to side/side 12 Glute bridge hold lat pulls 4 EMOM: 10 sumo high pulls + 10 KB swings 6 EMOM: 6 push up ankle tap 20 seated row pulls

Arm Strong 10/29/21

10/29/21 Arm Strong Equipment: lighter DBs Warm Up: Tabata 8 mins: Inchworms Squat punches Reach thrus Burpees Workout: 30-30-30-30: Kickback + OH - Kickback pulse - Front punches Sit up heartbeat - Seated rainbow - Seated Biceps + OH Shoulder taps - Push ups - Plank swimming

November 2021

Arm Strong 11/05/21

11/04/21 Upper Body Equipment:Light DBs, Optional Band Warm Up: Band Pass thrus BO behind back stretch Wall slides Back lunge front rotations Side lat stretch Squat front raise Workout: 40-20 3 rounds Db circle OH SA sit up Biceps curl + front extension Side raise + bend with the DB side hold Cross abduction + front raise Side plank Db abduction

Arm Strong 11/12/21

11/12/21 Arm Strong Equipment: DBs Warm Up: Arm circles Side twists 20 sec each x 3 rounds: Reach thrus Plank salutes Windmill Burpees Workout: 2 EMOM - 30 sec rest between rounds: 10 Chest press crunches 10 Chest fly crunches 10 Russian rainbows Then: Sit up punches 1.5 EMOM 10 push ups 10 bird-dogs 10 plank back taps Then: plank sawing 2 EMOM: 10 triceps kickbacks 10 row+OH press 10 biceps curls Then: DB bent elbow abductions

Arm Strong 11/19/21

11/19/21 Arm Strong Equipment: DBs, KB Optional Warm Up: Wrist warm up 30 sec x 2 rounds: Wide slow push ups Superhero’s Crabwalk to Bearcrawl Cross jacks Workout: Tabata 10 mins: Biceps curl back lunge Sumo hold high pull Triceps dips KB swings Front hold squat Skiers Side + front DB raise Triceps kickback step backs Split hold rainbows DB predator jacks

Arm Strong 11/26/21

11/26/21 Arm Strong Equipment: DBs Warm Up: 1 min each Arm circles Wall slides Inchworms Pike push ups Up downs Press jacks Workout: 30-30-30-30 x 3 Seated haybailers L - Seated haybailers R - Seated OH press - DB to feet BO kickbacks - SA DB windmill L - SA DB windmill R - Front hold Plank row - Devils burpees - DB abduction - Front punches

December 2021

Arm Strong 12/03/21

12/03/21 Arm strong Equipment: DBs Warm Up: 30-30-30: Inchworms - push ups - knee tucks Jackknives - Toe touch - Bearcrawl Workout: 40-20 x 3: Lunge hold front + side raise palms up Cross abductions Scapular push ups SA DB swings Triceps kickback + heartbeat Alt. Press jacks

Arm Strong 12/10/21

12/10/21 Arm Strong Equipment: DBs, optional bench WARM UP: 30-30-30-30 Soviet Jacks - Side bends - Hip rotations Push ups - Knee tucks - Shoulder taps WORKOUT: 45-15 x 4 rounds: Seated biceps curls Triceps dips Seated Arnold press BO fly Bench chest fly Bench SA BO row

Arm Strong 12/17/21

12/16/21 Arm Strong Equipment: light DBs Warm Up: Wrist warm up Dive bombers Inchworms 4-point knee tucks Jumping jacks Crabwalk to bearcrawl Workout: Tabata 8 mins Push Up + Seated DB Abduction Bent over DB punch Triceps dip pulse/crabwalk pulse Tabata 8 mins Shoulder taps in bearcrawl DB biceps curl + reach sumo hold Skull crusher Chest press to str. Legs Tabata 4 mins Seated rainbows Seated row

Arm Strong 12/24/21

12/24/21 Holiday Workout Equipment: DBs , KB or Bar Warmup: 8 Crazy Nights: 8 reps of Squats Lunges Boot Strappers Push Ups Sit Ups V-Ups Get Ups Jumping Jacks Workout: 12 days of X-mas For Time, adding one movement per round: 25 Min Cap 1 Up/ Down 2 Bicep Curl Lunges 3 Push Presses 4 Thrusters 5 Kettlebell/DB Swings 6 Power Snatches 7 Power Cleans 8 Plank Jacks 9 Knees-to-Chest 10 Predator Jacks 11 Burpees 12 Christmas Star Jumps

Arm Strong 12/31/21 (New's Years Eve)

12/31/21 New Years Eve Workout Equipment: DBs or KB Warm Up: 1 min Jog 30 secs 2R Squats Lunges Sit Ups Push Ups Workout: FT 4 rounds: 100 jump rope 20 Thrusters 30 FB crunches 40 KB/DB Squat Swings 50 Russian twists Cash out: 22 burpees