2x A Week

Do this workout 2 or 3 times per week to tone up your arms using body weight. If you can complement with a weights workout once a week you've got a sure-fire guns show on its way..... Once you're comfortable with this workout move on to 'Arm Fatigue 2 - Crank It Up' .. Enjoy the pain : )

Exercises

Set 1: 3 rondes

Small Forward Arm Circles

30 seconden

Small Reverse Arm Circles

30 seconden

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

30 seconden

Here We Go

10 seconden

Set 2: 1 ronde

Rest

1 minuut

Set 3: 10 rondes

Push-Ups

25 seconden

Rest

30 seconden

Set 4: 3 rondes

Tricep Dips

1 minuut

Rest

30 seconden

Mountain Climbers

45 seconden

Rest

1 minuut

Set 5: 3 rondes

Crunches

1 minuut

Bicycle Crunches

1 minuut

Set 6: 1 ronde

Rest

20 seconden

Plank

2 minuten

Rest

10 seconden

Squats

3 minuten

Rest

20 seconden

Hollow Body Holds

5 minuten

Corpse

20 seconden

Set 7: 1 ronde

Rest

10 minuten

Set 8: 3 rondes

Small Forward Arm Circles

30 seconden

Small Reverse Arm Circles

30 seconden

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

30 seconden

Here We Go

10 seconden

Set 9: 10 rondes

Push-Ups

25 seconden

Rest

30 seconden

Set 10: 3 rondes

Tricep Dips

1 minuut

Rest

30 seconden

Mountain Climbers

45 seconden

Rest

1 minuut

Set 11: 1 ronde

Rest

20 seconden

Plank

2 minuten

Rest

10 seconden

Squats

3 minuten

Rest

20 seconden

Hollow Body Holds

5 minuten

Corpse

20 seconden

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