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arm workout

Workout: Upper Body Baby!

Time: 45 - 60 minutes

Equipment Needed: Box / Bench and a Weight or Other Heavy Item

Warm Up: 5 - 10 minutes

Set of Exercises #1:

Perform the following 5 exercises for rps for 5 minutes.

  • 5 Box Jumps

  • 5 Skull Cruhers

  • 5 Spiderman Planks

  • 5 Jump Lunges (EACH side)

  • 5 V-Sits

Repeat for 2 sets.

Rest for 2 - 3 minutes.

Set of Exercises #2:

Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.

  • 10 Chest Fly’s

  • 10 Reverse Fly’s

  • 10 Suicide Push-Ups

  • 10 Power Jacks

Repeat for 3 total sets.

Rest 1 - 2 minutes.

  • 10 Wood Chops (EACH side)

  • 10 Bicep Curl Immediately Followed by a Triceps Extension (over your head)

  • 10 Front Arm Raises

  • 10 Snow Angels

Repeat for 3 total sets.

Rest 1 - 2 minutes.

  • 10 Quadruped

  • 10 Side Planks with Tap Down (EACH side)

  • 10 Tuck Jumps

  • 10 Step-Ups (EACH side)

Repeat for 3 total wets.

Rest 2 - 3 minutes.

Tabata Finisher:

Perform 20 seconds of work and 10 seconds of rest. Repeat 4 times.

  • 20 seconds of Burpees

  • 10 seconds of Rest

  • Repeat x4.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by PeopleImages from Getty Images Signature

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Workout: Upper Body Bombshell

person lifting dumbbells

Time: 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Set #1:

Perform 3 rounds of the following exercises.

  • 30 seconds Pull-Overs

  • 30 seconds Skull Crushers

  • 30 seconds Wipers

  • 30 seconds Mountain Climbers

  • 30 seconds Rest

¼ mile Run

Set #2:

Perform 3 rounds of the following exercises.

  • 30 seconds Presses (left)

  • 30 seconds Presses (right)

  • 30 seconds Squat with Bicep Curls

  • 30 seconds Burpees

  • 30 seconds Rest

¼ mile Run

Set #3:

Perform 3 rounds of the following exercises.

  • 30 seconds Rows (left)

  • 30 seconds Rows (right)

  • 30 seconds Push-Ups

  • 30 seconds Bicycle Crunches

  • 30 seconds Rest

¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by WhitneyLewisPhotography from Getty Images Signature

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Workout: Tank Top Heaven

Tank Top Heaven.png

Time: 60 minutes

Equipment Needed: Weights and a Bench/Chair

Warm Up: 5 - 10 minutes

How to Complete the Ladders:

Each set has two exercises. Perform the complete ladder of 10-1 for the first exercise and 1-10 for the second. One exercise will be going up in reps and the other will be going down in reps. Complete the full ladder alternating between the two exercises before moving onto the next two exercises. Complete the same format for each set. Rest as needed.

First Set:

  • Push Ups

  • Bent Over Rows

Example: 

  • 10 Push Ups, 1 Bent Over Row

  • 9 Push Ups, 2 Bent Over Rows

  • Etc… until you count down to 1 and up to 10

¼ mile Run

Second Set:

  • Bench Crunch

  • Windmills - a rep each side

¼ mile Run


Third Set:

  • Suicide Push Ups

  • Arnold Press

¼ mile Run

Fourth Set:

  • Bench or Chair Dips

  • Lateral Curls

¼ mile Run

Fifth Set:

  • Side Plank with Dip - each side

  • Reverse Crunch

¼ mile Run


Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by vitapix from Getty Images Signature

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Workout: Tank Top Hottie

Girl Lifting Weights doing the Tank Top Hottie Workout

Time: 45 minutes

Equipment Needed: Weights and Jump Rope

Warm Up: 5 - 10 minutes

Ladder: Ladder the 2 exercises in each superset below. Start with 10 of each, then 9 of each, then 8 of each, etc. all the way down to 1. Alternate between the two exercises. Complete the full ladder in each superset before moving onto the next.

1st Superset:

  • Chest Fly

  • Reverse Fly

100 Jump Ropes

2nd Superset:

  • Bird Dog (both sides)

  • Lateral Tap Downs

100 Jump Ropes

1 - 3 minutes rest

3rd Superset:

  • Arnold Press

  • Lumber Jacks

100 Jump Ropes

4th Superset:

  • Lying Triceps Extensions (both sides)

  • Lateral Curls

100 Jump Ropes

5th Superset:

  • Coffin

  • Side Plank with Dip (both sides)

100 Jump Ropes


Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by lkostudio

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