Royally Fit: 18 Arm Burner
18 Minute Arm Burner
Last week I decided to focus on just your legs, so this week I thought I’d do the complete opposite
and focus on your arms. That means you won’t be burning as many calories since your arms are a
smaller muscle, however it’s a great burn and awesome for gaining definition and strength without
stressing the joints. It’s also a great workout to stack onto another one if you have some more energy
to burn ;) Today I only need 18 minutes of your time - let’s do this!
What you will need:
 Dumbbells between 5 – 20lbs
Warm-Up:
 3 minutes of jump rope
Workout: Complete each of the exercises below for 50 seconds on and 10 seconds off (50/10) for a
total of 5 sets each. Have fun!
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Downward facing dog to plank with alternating step up – Start with your hands
separated shoulder distance apart, and your body propped up in a high plank position. This
is the perfect positioning for your hands and feet when it comes to downward facing dog
today. From this high plank position you’re going to pike your hips up as high as you can, and
squeeze your upper back muscles and feel that stretch in the back of your legs. As you draw
your body back into a plank position alternate stepping your foot up towards the outside of
your hand for a great hip opener AND oblique contraction.
Arm circles (kneeling or standing) – With your arms out in a ‘T’ position and your
palms facing up, you’re going to make a circle with your arms rotating through your
shoulders, until your palms are facing up again but towards the back. Just watch the video ;)
Triceps kickbacks (kneeling or standing) – With the weights in your hands, and your
arms tucked in towards your sides, bend your elbows slightly for a starting position and then
keep your elbows tight towards your side as you kick your hands and forearms back behind
your hips. Really squeeze the back of your arms ladies!
Cool Down/Stretching
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Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
ashley dale grant