ARMS & ABS: BLOCK 2
Follow along with the Workout below.
Increase the weight for the first 3 sets, then decrease the weight on the last two sets (progressive set).
Complete each round in order.
Exercise demonstration videos are provided below
Increase the weight for the first 3 sets, then decrease the weight on the last two sets (progressive set).
Complete each round in order.
Exercise demonstration videos are provided below
Round 1
Seated Alternating Supination Curls
12 Reps – Increase Weight
Bicycle Crunches
1 Minute
Seated Alternating Supination Curls
8 Reps – Increase Weight
Bicycle Crunches
1 Minute
Seated Alternating Supination Curls
12 Reps – Decrease Weight
Bicycle Crunches
1 Minute
Seated Alternating Supination Curls
15 Reps – Decrease Weight
Rest 1 Minute
Round 2
Incline 2 Arm Dumbbell Curls
12 Reps – Increase Weight
Mountain Climbers
1 Minute
Incline 2 Arm Dumbbell Curls
8 Reps – Increase Weight
Mountain Climbers
1 Minute
Incline 2 Arm Dumbbell Curls
12 Reps – Decrease Weight
Mountain Climbers
1 Minute
Incline 2 Arm Dumbbell Curls
15 Reps – Decrease Weight
Rest 1 Minute
Round 3
1 Arm Seated Concentration Curls
12 Reps – Increase Weight
Flutter Kicks
1 Minute
1 Arm Seated Concentration Curls
8 Reps – Increase Weight
Flutter Kicks
1 Minute
1 Arm Seated Concentration Curls
12 Reps – Decrease Weight
Flutter Kicks
1 Minute
1 Arm Seated Concentration Curls
15 Reps – Decrease Weight
Rest 1 Minute
Round 4
Cross Body Hammer Curls
12 Reps – Increase Weight
Ski Abs
1 Minute
Cross Body Hammer Curls
8 Reps – Increase Weight
Ski Abs
1 Minute
Cross Body Hammer Curls
12 Reps – Decrease Weight
Ski Abs
1 Minute
Cross Body Hammer Curls
15 Reps – Decrease Weight
Rest 1 Minute
Round 5
1 Arm Tricep Extensions
12 Reps – Increase Weight
Seated In & Outs
1 Minute
1 Arm Tricep Extensions
8 Reps – Increase Weight
Seated In & Outs
1 Minute
1 Arm Tricep Extensions
12 Reps – Decrease Weight
Seated In & Outs
1 Minute
1 Arm Tricep Extensions
15 Reps – Decrease Weight
Rest 1 Minute
Round 6
Seated 2 Arm Tricep Kickbacks
12 Reps – Increase Weight
Scissor Kicks
1 Minute
Seated 2 Arm Tricep Kickbacks
8 Reps – Increase Weight
Scissor Kicks
1 Minute
Seated 2 Arm Tricep Kickbacks
12 Reps – Decrease Weight
Scissor Kicks
1 Minute
Seated 2 Arm Tricep Kickbacks
15 Reps – Decrease Weight
Rest 1 Minute
Round 7
Standing 2 Arm Tricep Extensions
12 Reps – Increase Weight
In & Outs
1 Minute
Standing 2 Arm Tricep Extensions
8 Reps – Increase Weight
In & Outs
1 Minute
Standing 2 Arm Tricep Extensions
12 Reps – Decrease Weight
In & Outs
1 Minute
Standing 2 Arm Tricep Extensions
15 Reps – Decrease Weight
Rest 1 Minute
Round 8
Military Push Ups
12 Reps – Increase Weight
Side Plank Raises
1 Minute
Military Push Ups
8 Reps – Increase Weight
Side Plank Raises
1 Minute
Military Push Ups
12 Reps – Decrease Weight
Side Plank Raises
1 Minute
Military Push Ups
15 Reps – Decrease Weight
Workout Complete - Great Job!
EXERCISE DEMONSTRATION VIDEOS
Here are demonstration videos of all the exercises in this workout
Seated Alternating Supination Curls
Bicycle Crunches
Incline 2 Arm Dumbbell Curls
Mountain Climbers
1 Arm Seated Concentration Curls
Flutter Kicks
Cross Body Hammer Curls
Ski Abs
1 Arm Tricep Extensions
Seated In & Outs
Seated 2 Arm Tricep Kickbacks
Scissor Kicks
Standing 2 Arm Tricep Extensions
In & Outs
Military Push Ups
Side Plank Raises
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