Arm Yourself
Say goodbye to arm fat, arm gelatine, arm cellulite (a.k.a. armulite), bingo wings or whatever the hell you wanna call it. Start shedding fat like never before by doing my home HIIT workouts and following my Intermittent Fasting protocol.
ps. today's workout is INTENSE & QUICK FAST!
Jump Rope Tricks! I was taught by the best rope jumper in the world, Olympian Buddy Lee! Buddy trained me how to teach YOU to jump the right way.
Equipment Required:
- A Gymboss Timer
- Shock-absorbing surface, such as interlocking floor mats.
- A Kettlebell: I used 1 25 pound kettlebell.
- Dumbbells: I used two 12-pound dumbbells and one 20 pound dumbbell.
- A workout bench (or a chair).
- A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!
Always a Must!
- Read my workout rules before you begin!
Drink your BCAAs!
Stay hydrated with water.
Video Workout:
This circuit consists of 8 different exercises. Perform the circuit 4 times, which takes 16 min and 40 seconds. Set your gymboss timers for 25 seconds of work and 5 seconds of rest. You have to hustle between exercise. This is INTENSE!
- Jump Rope (friggin' fast bounce step)
- One-armed alternating kettleHELL swings: I used a 25 lb KB
- Upright Rows (Rich Gaspari Style): I used 12 lb dumbbells
- British Power Laterals (right side): I used a 20 lb dumbbell
- British Power Laterals (left side): I used a 20 lb dumbbell
- Push Ups
- Triceps dips (off bench)
- Jump Rope (friggin' fast bounce step)
Do the workout with me. Just click on the video.
Note: Taz was busy sleeping and chewing his toes in another room during the filming of today's workout. Here's a photo instead. He photobombed me!
Taz Photobombed me! If you want the "Shut Up & Train" tank, just click on the photo!
Progress Photos!
Do you take progress photos? I sure do! It helps me stay on track!
Sept 3, 2013 progress photos (or as I like to call it, slowgress).
arch that back girl
Emily
Dr. Dr. help!!! First of all, love, love, love everything about your site, your workouts. Started IF after doing my homework. Bought all the supplements, BSN, the whole shot. Sent my system into something of a tail spin. Do you have more pointers in your book online for $37? Went to Dr. and she gave me pills for acid reflux because that is what it feels like after every time I eat. Did you find this to be something that happened to you when you started IF? Just wondering.