DAY 4 - 10 DAY ARMS & AB CHALLENGE. A 30-minute tricep torcher and killer ab workout using dumbbells. Perfect for home, for all levels of fitness.
In my 25 years of training, there is one truth that I know. No one likes the arm jiggle.
And, the good news is we can strengthen our arms (at any age), and see the tone of the muscle with the right exercises and the right intensity (and, of course, complemented with a healthy diet 😇)
For this workout, I recommend a couple of pairs of moderate dumbbells so you can switch out quickly and get the right intensity for each move.
Deal? Deal 👊🏼
Tools: 2 pairs of moderate dumbbells
1. Narrow tricep presses
2. Scissors
3 x 40sec
3. Tricep kickbacks - L
4. Windmill - L
2 x 40sec
5. Tricep kickbacks - R
6. Windmill - R
2 x 40sec
7. Kickbacks - both arms x 25 reps
8. Plank ups (OR sub given)
9. Plank (OR sub given)
2 x 40sec
Tricep Finisher
10. On floor tricep dips x10 reps
11. Behind the head tricep extensions x20 reps
12. Skullcurshers x30 reps
Ab Finisher
13. 1-sided bicycles
8 x 20sec
A Fitness with PJ YouTube Workout - ad free!
Up Next in PJ's YouTube Workouts
-
TRX Sweat & Stretch Cardio Workout [L...
This TRX cardio workout will get the heart rate up so you burn some serious calories while ALSO training the legs and core. Low and high impact options are given for each exercise, and we finish off with an extended 12-minute stretch.
So, with that said if you're short on time skip the stretch s...
-
Full Body Dumbbell No Repeat Workout
Don't like to repeat an exercise? Join me in the full-body dumbbell workout, with no repeats.
That's a lot of different moves for one workout, but I wanted to give you the full-meal deal, without repeating an exercise. I hope you like it!
We work EVERY muscle in the body, using a couple of pair...
-
Chisel Club Cardio
Chisel club cardio.
Join me for a 30-minute cardio workout for all levels. No tools required!
1. Plank walks (or hold a plank)
2. 2 squats + 1 jump squat (or squat only)
3. Sumo squat + pulse
4. Walk to 1 leg mountain climber (or walk outs only)
5. Shuffle, shuffle, lunge (or alt reverse lunges...
7 Comments