The Best 21 Minute Sculpted Arm Workout - Bis, Tris and Shoulders!

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I love the format of these 21 minute workouts! They're perfect for any level and sometimes it's nice to know exactly how long a workout will take to finish. It's fast and effective!

This workout has three 7 minute circuits that you work through and do as many times as you can, stopping after 7 minutes regardless of how many sets you can get finished, and move onto the next set.  After 21 minutes (25 with warm up) - you are all finished!  It's a great workout for any fitness level - you move through the sets as fast as your fitness level allows!  Beginners will finish 1-2 sets, while 3-4 sets will probably be the goal for those who are more advanced.  

It's a great way to do a workout when you are short on time.  You have to work hard, but you are done in less than 30 minutes!

Directions

  • Do all three exercises in the set, starting again at the top when you complete all three exercises.  Do as many sets as possible.
  • Continue for 7 minutes.  Stop after 7 minutes and move to next set.
  • Take breaks as needed.
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.

Equipment

  • Dumbbells

Warm-Up - 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises)

Workout 

(Exercises highlighted in blue have video demos.  They are shown with bands, but you can use dumbbells) 

SET 1 - 7:00 Minutes

  • 10 Bicep Curls
  • 10 Upright Rows
  • 10 Burpees

SET 2 - 7:00 Minutes

SET 3 - 7:00 Minutes

Fill out the form below to download the PRINTABLE WORKOUT.  Don't forget to click the link after submitting the form.


The Best 21 Minute Sculpted Arms Workout! This fast and effective workout will add shape to your arms and keep your heart pumping!  www.cardiocoffeeandkale.com for more great workouts!
The Best 21 Minute Sculpted Arms Workout! This fast and effective workout will add shape to your arms and keep your heart pumping!  www.cardiocoffeeandkale.com for more great workouts!