Alejandra

Another good workout. I’m not used to the Air Dyne, kicked my ass. Three workouts in, ready for four.

Mike Anguiano

Not a fan of stationary bikes. The rest of the workout was fine.

Anonymous

Cindy

Actually did this a couple of days ago and forgot to update!

Mandy

Dyanna

Exactly what I needed. My triceps aren’t just ON fire, they ARE fire.

Darlene

Wonder woman

My arms are going to be complete jelly tomorrow

Stacey Boone

Melanie

Rebecca

KELLEY

Damn! I should have know that to become Wonder Woman you have to do killer workouts!!! Amazing! Thank you!

Maturos

Regan Krager

Jenn Daniel

Amazing and sore 🤣✌️ but feels good

Mariam

My arms are dying, but they are having fun :))

Antonia Schubert

Was fun! Circuit at the end was a challenge!

Kate

Really good I just had to modify slightly because of my shoulder injur-y/(ies)

Angel

Is there any subsitute for the assault bike? My gym doesn't have one so I've just been doing treadmill sprints.

Amethyst Couture

Marcela

Tracey

Regina

Maybe stretching after work excersises would be nice

Darrell

Monty

Carol

Evelina Birgersson

Sham

Combined it with the batman workout for some extra tricep exercises. Loved it! 💪🏽

Carlos Micames

Good but I have just kettlebells with too much weight for some exercises, so I took the Trx instead. I couldn’t manage everything because I’m not strong enough :D

Hilá

Härligt, hade glömt hur jobbig den sista armcirkeln är! Superbra workout 🙌🌞

Charlotte

Lilly duong

Data

Gabi

Casey Overmier

Wish I had an airdyne bike at the gym. More incentive to win the challenge jajaa😅

Great when it said 3 sets does that mean 60sec x45x30 sec, or is it all of them times 3 sets ? 
And do you give advice regarding how heave the weights should be ?

Veronika

Kavita

It was bullshit!! In a good way. I've been a couch potato for 15 years and sit at a desk job all day. This workout got me up and moving and dying in sweat. I guess the only thing ill be saving is my pillow bc I'm beat. Day 3 done and will be continuing

Amber

Ericka

I loved the videos and the explanations of each exercise - it helped me so much with form!

Kristy

Good workout but need a little more of a challenge since I am more advanced (not to sound like a turd!)

kaylen

Anita

Ann Helen

* Warmup
5 min assault bike

* Workout
- HIIT Assault bike 20 sec on/20 sec off x 8
- Alt bicep curls 16 reps (8 each side)
- Tricep skull crusher 3 x 15

Circuit
 - Cable bicep curl 3 x 12
 - Tri push down 3 x 12
 - Lateral raise 3 x 12
 - Front raise 3 x 12

- Plank on stability ball x 3

Airdyne

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl

- Keep your arms tight to your side/head
- Bend arms down to 90 degrees
- Accelerate up, clenching the muscle for a second

Dumbbell skull crushers

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

Cable tricep pull down

Dumbbell side shoulder raise

- Slight bend in your knees Start in a deadlift position
- Explode up and keep your arms straight (slight bend in the elbow) while you lift weights up and over your head
- Lower back down

W1/D3 HIIT + arms

Community

More workouts from Magnus Lygdback

W1/D3 HIIT + arms

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Magnus Lygdback

Community