DAY 10: Arm Toning & Strength // FIERCE 2.0

Arm Toning & Strength is Day 10 in Heather Robertson‘s 14 day Fierce 2.0 program. This is another tough upper body strength workout. This one focuses on the arms and shoulders. I was working hard and so was Heather. She burned out several times in the course of this workout! She suggested during the intro to start with a heavier weight and drop to lighter weights if it is too much. This workout contains 6 circuits; each circuit contains 3 exercises. You will do each circuit twice before moving on to the next circuit. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

Arm Toning & Strength is 42:25 minutes; 2:20 minute warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10 and 15 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Front raises (alternating straight arm front raises, palms face floor) (10# DBs)
  2. Side raises (straight arm lateral raises) (9# DBs)
  3. L-raises (one arm does a straight arm front raise while the other arm is doing a straight arm side raise at the same time, alternate arms) (9# DBs)
  4. Repeat #1-3

Circuit 2:

  1. Tricep extension (single arm overhead tricep extension) (one 12# DB)
  2. Repeat #1 on other arm
  3. Tricep kickbacks (bent over alternating tricep kickbacks) (13# DBs)
  4. Repeat #1-3

Circuit 3:

  1. Kneeling press (in kneeling lunge, do a single arm overhead shoulder press) (one 20# DB)
  2. Repeat #1 on other arm
  3. Push press (stand with DBs at shoulders, palms facing you, lower into a squat, when you stand, do one double arm Arnold press) (18# DBs)
  4. Repeat #1-3

30 second rest

Circuit 4:

  1. In & out curls (bicep curls w/ DBs in front of you, palms facing the ceiling alternated with wide bicep curls, elbows close to sides, arms open and palms still facing ceiling) (16.5# DBs)
  2. Hammer curls (alternating hammer curls, palms face the body when curling) (18# DBs)
  3. Bicep burn out (fast alternating bicep curls) (5# DBs)
  4. Repeat #1-3

Circuit 5:

  1. Laying tricep press (lay on side with legs extended straight, bottom hand rests on top shoulder, top hand is on mat in front of chest, do a side lying single arm tricep push up in this position)
  2. Repeat #1 on other side of body
  3. Skull crusher (lay on back, knees bent and feet on mat, arms are raised to ceiling holding a DB in each hand, bend elbows bringing DBs behind head then return to start) (13# DBs)
  4. Repeat #1-3

Circuit 6:

  1. Upright rows (alternate arms) (15# DBs)
  2. Press curl & push (curl DBs to shoulders then do an overhead press with palms facing you, lower DBs back to shoulders and complete bicep curl, lowering DBs back to start, ends of DB are pressed together throughout) (18# DBs)
  3. Shadow box (alternating front weighted punches) (5#)
  4. Repeat #1-3

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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