Name: Playbook - Sarah Herse - Mega Arm Pump & Cardio Circuit
Uploaded: 2024-03-20T21:08:55.235Z
Duration: 30 min
Description: Mega Arm Pump & Cardio Circuit

Krystal

Kelly

Loved this for HIIT!! Love these workouts!

Ashley Chapman

Dede

Work your arms while getting your heart rate up! 


28 min EMOM (every minute on the minute, 4 sets)

Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of jump rope (or mock jump rope if you don't have one)
Station 3 – 60 seconds of dumbbell bicep curls
Station 4 – 60 seconds of Assault Bike (calories) or sub with skater jumps
Station 5 – 60 seconds of Ring/TRX Rows or  Pull-Ups (any kind) (or sub with dumbbell rows)
Station 6 - 60 seconds of Plank jack jumping jacks
Station 7 - 60 seconds of rest

28 min EMOM (every minute on the minute, 4 sets)

Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of jump rope (or mock jump rope if you don't have one)
Station 3 – 60 seconds of dumbbell bicep curls
Station 4 – 60 seconds of Assault Bike (calories) or sub with skater jumps
Station 5 – 60 seconds of Ring/TRX Rows or  Pull-Ups (any kind) (or sub with dumbbell rows)
Station 6 - 60 seconds of Plank jack jumping jacks
Station 7 - 60 seconds of rest

*Pick a weight that you can move throughout the full 60 seconds*

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell floor press

You can do mock jump rope if you don't have one
- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

*Can row/run if no bike is available* or sub with skater jumps

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

*Can sub with pull-ups (any kind), or TRX rows*
(or sub with dumbbell rows)

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Mega Arm Pump & Cardio Circuit

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