Arm & Core Work

This is a quick arm/core workout, but you will also get your heart rate up!  You don’t need equipment, just a stopwatch and a chair or bench.


Exercise 1:

  • Start in a plank position on your hands, hold 10 seconds, then walk your hands down to your forearms (keeping your body in a plank), hold 10 seconds.
  • Walk back up to your hands for 9 seconds, walk back down to forearm for 9 seconds
  • Repeat with 8 seconds each
  • Repeat 7 seconds each…keep repeating all the way to 1 second of each

Exercise 2:

  • Hold a low push up (with your arms at least 90 degrees bent), 10 second hold
  • 10 quick push up pulses (you can drop to your knees if you need to)
  • Repeat 4 more rounds of the above

Exercise 3:

  • Grab a chair, a do 1 dip, straightening your arms
  • Next dip, pulse it 2 times when you are low to the ground
  • Next one, 3 pulses, repeat until you get to 10 pulses (try not to rest in between)

After you do all 3 exercises, take a cardio break!  Give the arms a break for 2 minutes.  Run your stairs, jumping jacks, jump squats, anything to keep the body moving.  Then, repeat all three exercises one more time through.

4 Comments on Arm & Core Work

  1. Jennifer
    March 6, 2014 at 12:24 pm (4 years ago)

    Great workout! Definitely feel it in my shoulders.

    Reply
    • readyin30
      March 6, 2014 at 1:53 pm (4 years ago)

      Glad you did it, Jen and liked it!

      Reply
  2. Kaly
    March 10, 2014 at 1:01 am (4 years ago)

    Great seeing you today! This workout looks great and not a lot of jumping around. I will try it for sure. Love the blog!

    Reply
  3. readyin30
    March 10, 2014 at 11:25 am (4 years ago)

    You too, Kaly! Was fun running into you guys and nice talking to you. I’ll definitely have more variety in workouts as weeks go on. So, please check back for other “non-jumping” ones!

    Reply

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