Tank Top Arms Cardio Workout

This workout is a full length video. I did not want to break it up into two parts. When I was working on this video, I like going through all the rounds without a break, or putting down the weights. I didn’t do that in the video. I did the rounds separately so that I could give instruction of using different equipment for the moves. I chose light weights and they felt heavy by the 3rd round. You work at your fitness level and take breaks when you need to. The workout break down is below. I show different equipment with each round. You work with the equipment that you have.

Circuit 1: Cardio 5/30 3x’s
1. Barbell Hang and Snatch
2. Step Up Left to Right Glute Lift/Down to L. Reverse Lunge
3. Step Up Right to Left Glute Lift/Down to R. Reverse Lunge

Arms Circuit: :30/no rest 3x’s
1. Arms V-Overhead- Drop Behind & press Out
2. Drop Behind & press out to Lat pull down
3. Hold Front – Circle Up and Around (Palms face In)

Circuit 2: Cardio 5/30 3x’s
1. (banded) 2x Squat Walk (hold) Turn over shoulder to Lunge & press up
2. (Banded) Jack w/swing weight to front
3. (Banded) Reverse Lunge – Hold weight overhead – Twist down to outside front knee

Arms Circuit: :30/no rest 3x’s
1. Right Bicep Curl to Overhead Press (hold left in curl)
2. Left Bicep Curl to Overhead Press (hold right in curl)
3. Curl up then Curl and open out

Circuit 3: Cardio 5/30 3x’s
1. (Banded) Squat Out Right – Step in & Twist over left
2. (Banded) Squat Out Let – Step in & Twist over Right
3. (Banded) Plies Squat Pusle – Alternate lifting on toes

Arms Circuit: :30/no rest 3x’s
1. Elbows bent at side – Open & close (squeeze back)
2. (Right Arm Out – Palm Up) Side Raise to Drop Behind Back
3. (Left Arm Out – Palm Up) Side Raise to Drop Behind Back
Circuit 4: Cardio 5/30 3x’s
1. (Front) Cross Right Foot to Bench – Left Side Leg Lift – Down and Squat Wide to Heel Click Jack
2. (Front) Cross Left Foot to Bench – Right Side Leg Lift – Down & Squat Wide to Heel Click Jack
3. Step Up Knee Lift – Down to Reverse Lunge (hold) Jump Switch Lunge
 
Arms Circuit: :30/no rest 2x’s
1. Hold Arms to Side – Twist palms up and down
2. Hold Arms Front – Twist Palms up and down
3. Arms to Side Twist Palms then to Front Twist Palms
4. Bent Over – Lift Arms Front & twist palms up
5. Bent Over – Rear Delt Twist Palms Down
6. Lift Arms Front w/Twist & Rear Delt w/Twist

Bonus: Abs 5/45 2x’s
1. Reverse Crunch
2. Reverse Crunch w/Single Leg Pull In
3. Single Leg Pull In w/Opposite Elbow to Leg
4. Crunch Knees in & Press out to 45 Degrees
5. Hollow Hold Rock
6. Butterfly Crunch
7. Right Side Elbow Plank – Twist top Elbow to Floor
8. Left Side Elbow Plank – Twist top Elbow to Floor

Enjoy,
Michele

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