PUSH/PRESS/KICK

You don't need to use weights to seriously strengthen and tone those arms of yours. This bodyweight workout is simple enough to do anywhere yet high-impact enough that you'll be seeing incredible arm chisel in no time. Make sure you're warmed up before you begin this targeted arm routine!

Exercises

Satz 1: 2 Runden

Push-Ups

25 seconds

Muay-thai (kicks: RT/LT LEGS<5X5

45 seconds

D.B. Tricep/DIPS

30 seconds

BURPEE's

20 seconds

Push-Up Bird Dog

20 seconds

Elbow to Knee Bird Dogs

30 seconds

HINDU-PU's

25 seconds

Rest

30 seconds

Push-n-Punch

30 seconds

Satz 2: 2 Runden

Left Tricep Pushups

30 seconds

Reverse Elbow Plank

20 seconds

Right Tricep Pushups

30 seconds

Transition

10 seconds

Right Side Plank Dips

40 seconds

Plank with Shoulder Taps

20 seconds

Left Side Plank Dips

40 seconds

Rest

20 seconds

Satz 3: 1 Runde

Down Unders

40 seconds

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