Warning: This. Workout. Will. Not. Tickle.
But ....it will make an impact on your arms, and who doesn't want toned arms, right? The format for this biceps and triceps session uses the "Iron Guru" 8x8 method and the TRX plus a bench/step, but you can just as easily do this with dumbbells and weight machines.
The good news: You only have to do two exercises per body part. The "hurts so good it is bad" news: You will be doing 64 reps for each circuit, so that's a total of 256 reps. Um, yeah. No tickle.
But do NOT back out - it's Halloween weekend, and there is no doubt in your weekend future a get-together involving any number of combos of party food/Halloween candy/costumes/alcohol. So get those arms pumped for the festivities!
Bi's and Tri's 8X8
Warmup: 30 seconds each of...
- Jacks
- High Knees
- Skaters
- Mountain climbers
Biceps curls, TRX at mid-level (gym alternative: dumbbell front curls)
- 8 curls, rest for 30 seconds **for an extra calorie burn, do 8-16 jump squats during the 30-second rest**
- Repeat 7 more times for total of 8
Triceps presses, TRX at mid-level (gym alternative-rope press)
- 8 curls, rest for 30 seconds. **for an extra calorie burn, do 8-16 skaters uring the 30-second rest**
- Repeat 7 more times for total of 8
Biceps curls, TRX at short length (gym alternative: narrow grip barbell or preacher curl)
- 8 curls, rest for 30 seconds **for an extra calorie burn, do 8-16 jump squats during the 30-second rest**
- Repeat 7 more times for total of 8
Triceps bench dips
- 8 slow and deep dips, rest for 30 seconds. **for an extra calorie burn, do 8-16 jump squats during the 30-second rest**
- Repeat 7 more times for total of 8
STRETCH it out - you are done:)
Coming next week: Chris' #360to30 Journey is Building the Army; and two Tough Mudder/Urban Disturbance training sessions