April 27, 2014

Sexy Summer Arms and Fat Melting HIIT

Hi everyone!

Summer is just around the corner, and it's already warm enough in some places to start wearing strappy tops and sundresses. I always like to feel confident wearing a sleeveless shirt or dress by having toned, flab-less arms. This is a really challenging routine, but it's very effective. If you're a beginner, just start out with light weights and work your way heavier.

This is me after the arms workout and right before the HIIT. I looked a lot sweatier 20 minutes later!

I finished up with a high intensity lower body fat burning 20 minute HIIT from Melissa Bender.

Always make sure to warm up before exercising.

Sexy Summer Arms Routine
Based on LeanitUP

1. Deadlifts -- 3 sets of 12
2. Closed-grip bench press -- 3 sets of 12
3. Incline Dumbbell Curls -- 2 sets of 12
4. Overhead Tricep Extension -- 2 sets of 10
5. French Press -- 2 sets of 10 (superset with the overhead tricep extension, meaning no rest between these two)
6. Barbell Biceps Curl -- 2 sets of 12

20 Minute Sweat to Sculpt HIIT
Visit here to check out the video for the moves

Use a timer to do 50 secs max reps, then 10 secs of rest.

1. Single Leg Frogger to Warrior III (right)
2. Single Leg Frogger to Warrior III (left)
3. High Knees
4. In/Out Squat Jump
5. Curtsy Lunge Kick (right)
6. Curtsy Lunge Kick (left)
7. High Knees
8. In/Out Squat Jump
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11.High Knees
12. In/Out Squat Jump
13. Table Heel Press (right)
14. Table Heel Press (left)
15. High Knees
16. In/Out Squat Jump
17. Down Dog Heel Press (right)
18. Down Dog Heel Press (left)
19. High Knees
20. In/Out Squat Jump

And remember to drink some protein within 45 minutes of exercising.


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