36 Min Arm Strength Workout is Day 47 in Heather Robertson‘s HR12Week 5.0 program.
Another tough and effective upper body strength workout. This workout was a shoulder burner for me. Heather works the biceps and triceps, too, and even a little bit of chest, but my shoulders are what felt this workout the most.
There are 2 circuits and each circuit is done four times. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. After you complete a circuit 4 times, you will do a bodyweight exercise once for 45 seconds. 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. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
36 Min Arm Strength Workout is 36:14 minutes; 30 second intro, 4:40 minute warm up and 3:50 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends medium weights (10 to 20+ pounds). The weights listed below are what I used.
Circuit 1:
- In & out curls (alternate traditional bicep curls with wide bicep curls) (15# DBs)
- Arnold press (18# DBs)
- Curl & press (hammer curl into an overhead press) (18# DBs)
- Repeat #1-3 three more times
- Walking plank for 45 seconds (alternate straight arm plank with elbow plank)
30 second rest
Circuit 2:
- Combo pike push up (start in pike pose, do one push up lowering top of head toward mat then walk hands out to plank and do a regular push up, walk hands back so that you are in pike and continue alternating)
- Tate press (lay on back, DBs are extended to ceiling with palms facing feet/legs, bend elbows bringing ends of DBs to chest then straighten arms again–when arms are straight, they are in a V) (13# DBs)
- Tricep press combo (lay on back with legs raised and knees bent at 90 degrees, hold one DB in each hand with palms facing each other, do a narrow chest press keeping arms close to sides, when arms are extended to ceiling, do a double arm skull crusher) (15# DBs first set, 13# DBs last 3 sets)
- Repeat #1-3 three more times
- Inchworm & push for 45 seconds (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump)
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
