2x A Week

Do this workout 2 or 3 times per week to tone up your arms using body weight. If you can complement with a weights workout once a week you've got a sure-fire guns show on its way..... Once you're comfortable with this workout move on to 'Arm Fatigue 2 - Crank It Up' .. Enjoy the pain : )

Exercises

Seria 1: 3 rund

Small Forward Arm Circles

30 sekundy

Small Reverse Arm Circles

30 sekundy

Big Forward Arm Circles

30 sekundy

Big Reverse Arm Circles

30 sekundy

Here We Go

10 sekundy

Seria 2: 1 runda

Rest

1 minuta

Seria 3: 10 rund

Push-Ups

25 sekundy

Rest

30 sekundy

Seria 4: 3 rund

Tricep Dips

1 minuta

Rest

30 sekundy

Mountain Climbers

45 sekundy

Rest

1 minuta

Seria 5: 3 rund

Crunches

1 minuta

Bicycle Crunches

1 minuta

Seria 6: 1 runda

Rest

20 sekundy

Plank

2 minuty

Rest

10 sekundy

Squats

3 minuty

Rest

20 sekundy

Hollow Body Holds

5 minuty

Corpse

20 sekundy

Seria 7: 1 runda

Rest

10 minuty

Seria 8: 3 rund

Small Forward Arm Circles

30 sekundy

Small Reverse Arm Circles

30 sekundy

Big Forward Arm Circles

30 sekundy

Big Reverse Arm Circles

30 sekundy

Here We Go

10 sekundy

Seria 9: 10 rund

Push-Ups

25 sekundy

Rest

30 sekundy

Seria 10: 3 rund

Tricep Dips

1 minuta

Rest

30 sekundy

Mountain Climbers

45 sekundy

Rest

1 minuta

Seria 11: 1 runda

Rest

20 sekundy

Plank

2 minuty

Rest

10 sekundy

Squats

3 minuty

Rest

20 sekundy

Hollow Body Holds

5 minuty

Corpse

20 sekundy

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