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Posted on 9 August, 2017 in Fitness & Wellbeing

Arm Burner … no more tuck shop arms

By Binns Rebecca

The arm workout you never knew you wanted to do!! Set your arms on fire with this simple little circuit incorporating weights and body weight exercises. Don’t be scared of the weights element – there is nothing heavy here – it is all about the repetition.

Set your arms on fire with this simple little circuit incorporating weights and body weight exercises. Don’t be scared of the weights element – there is nothing heavy here – it is all about the repetition.

10, 20, 30

  1. Shoulder Press ( 10 Kgs )
  2. Hand Release Push Ups
  3. Bicep Curls ( 10 Kgs )
  4. Triceps Dips

Simply work your way up with the repetitions in this workout. I.e.  do ten of each exercise from 1 – 4, then 20 of each, then 30 of each. Monitor your time!

 

Time

Aim for under 15 minutes with a goal of under 10. Keep track of your time from workout to workout. If you are getting too quick then you can always increase the weights.

Tips

  • Keep elbows in close to your ribs at all times when doing your dips curls and push ups.
  • Sore shoulders? Try an upright row – ask one of the Mingara One Fitness crew on the floor who can take you through an upright row…this is a great alternative to the shoulder press.
  • Tricep dips can be done off a bench in the gym.

Mix it up

  • Hit the parallel bars to take your tricep dips to the next level.
  • Change the weight when it is all getting too easy.
  • Swap the dips out for a tricep pull down (at one of the weights stations – the handle with the rope).

Ryan’s Workouts

Would you love more workout inspiration? Ryan has a whole series of quick workouts to get the body moving – visit Ryan’s page at Mingara One Fitness to stay up to date with his latest workout hints, tips and inspiration.

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