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Get Bigger Legs and Arms with This Workout!

Today’s…

workout of the day, we are going to be doing a HIIT Leg and Arm Workout. This workout is made for the gym but you can also modify some of the exercises to do at home if you have the proper equipment.

Cardio Round 1…

For today’s cardio, we are going to be doing a 1 mile warmup. 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 run outside instead. 

Circuit…

For our circuit today we are going to be focusing upper body using nothing but body weight. This is a 10 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a certain number of reps (varies by exercise) before moving onto the next exercise. After each round take about a 30 second break.
 

Abs…

For abs we are going to do 3 different exercise for a total of 4 sets. This should get your core burning! 

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.  

HIIT Leg and Arm Workout:

HIIT Leg and Arm workout

Treadmill

– 1 mile warmup jog

 

Circuit:

– bicep curl machine 4×12

– one arm dumbbell tricep extension 4×12

– sitting bicep curl 4×12

– tricep extension 4×12

– holding bicep curl 4×10

– dumbbell skull crushers 4×10

 

Cardio

 – 5 minutes of stairmaster

 

Circuit:

– 4 rounds of the following:

    – 10 reps of goblet squat

    – 10 reps of lunges

    – 10 reps of split squats (each leg)

    – 10 reps of dumbbell deadlifts

 

Abs

– 4 rounds of the following:

    – 15 reps or toe touches

    – 12 reps of leg raises

    – 30 second high plank

Bicep Curl Machine: 

One arm Dumbbell Tricep Extension:

Tricep Extension:

Holding Bicep Curl:

Dumbbell Skll Crushers:

Lunges:

Split Squats:

Dumbbell Deadlifts:

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).

 

Bobby PetrilloBobby Petrillo

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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