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Build a bigger full body from the comfort of your home!

Today’s…

workout of the day, we are going to be doing a High Intensity Arm Routine. This is a arm workout that will keep your heart racing throughout the duration of the workout. 

Cardio Round 1…

For today’s cardio, we are going to be doing a 15 minute run of the treadmill.  This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on arms. This is a 8 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a total of 10 reps each before moving onto the next. After each round take about a 30 second break.
 

Abs…

For abs we are going to do 3 different exercises for 30 seconds each.

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

30 Minute HIIT Full body Home Workout:

High Intensity Arm Routine

Cardio

– 15 minute jog

 

Circuit 1:

 – 4 rounds of the following:

    – 10 reps of standing bicep curls (each arm)

    – 10 reps of one arm tricep extension (each arm)

    – 10 reps of bodyweight dips

    – 10 reps of standing hammer curls (each arm)

   – set of stairs or 30 jumping jacks

 

Circuit 2:

    – 10 reps of cable tricep extensions

    – 10 reps of one arm cable tricep extensions (each arm)

    – 10 reps of one arm cable curls (each arm)

    – 10 reps of cable curls

 

abs:

     – 30 seconds of toe touches

     – 30 seconds of russian twists

     – 30 seconds of flutter kicks 

    

 

Standing Bicep Curls:

One arm Tricep Extension:

Bodyweight Dips:

Standing Hammer Curls:

Cable Tricep Extensions:

One Arm Cable Tricep Extensions:

One Arm Cable Curls:

Cable Curls:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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