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Tank Top Arms

Go Girl Warm Up 

Jump Rope 100x

Jog in Place with High Knees 50x

Jumping Jacks 25x

Complete 5 rounds

In a circuit fashion, perform 10 repetitions of the following exercises for 5 rounds.

(1 Round = 10 push-ups, 10 triceps extensions right arm, 10 triceps extensions left arm, 10 biceps curls )

Push-Ups


Target: Back of arms, chest, front of shoulders

Added Benefit: Great core strengthener

Action: Start in a straight arm plank position. Slowly bend elbows lowering the chest towards the floor. Extend elbows, pushing the chest away from the step or floor until you are back in starting position. Keep shoulders down and back, with neck and spine in a neutral position. Keep the elbows slightly bent at the top of the movement. Exhale during the pressing motion as you extend your elbows.

Variations: Place hands on an elevated surface like a bench, sofa, table or even a wall to decrease intensity

Overhead Triceps Extension

Target: Back side of arms

Added Benefit: Great shoulder stabilizer

Action: Stand on left handle with left foot and step on center of tube with right foot. Place right handle in right hand overhead. Bend right arm behind head at 90° angle and then extend to starting position.
Modifications: Use thicker tube to increase intensity
Bicep Curls

Target: Front of arms

Added Benefit: Improves biceps strength

Action: Place one foot on the center of tube with one handle in each hand. Bend elbows toward shoulders (do not touch) keeping wrists in a straight line with forearm. Slowly lower hands to starting position.

Modifications: Place 2 feet on tube to increase intensity. 

For more information about Sandra, her workouts, and her Fitness Rehab gym make sure to visit her website!
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