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At Home Intermediate Arm Workout

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The strength to lift heavy objects starts in the arms, but the endurance to carry heavy objects comes from muscular endurance between the arms and the core. 

This At Home Intermediate Arm Workout focuses on a combination of quick movements to build strength and total body movements to develop endurance. 

After a few rounds of this intermediate arm workout, lifting everyday objects will not seem as much of a chore!

Quick Stats:

  • Equipment Needed: Workout Mat or Towel
  • Workout Length: 25 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 207 Calories

Workout Summary

Warm-Up Sequence (x1)

Wall Pushes (10 reps)
Squat Inner Toe Touch (10 reps)
Bird Dogs (5 per side)

Strength Sequence (x4)

Body Weight Rows (8 reps)
Tricep Dips (10 reps)

Circuit Sequence (x3)

V Sit-Ups (8 reps)
Plank Shuffle (8 reps)
Half Squat Arm Raises (8 reps)
Side Plank Arm Tucks (4 per side)

Cool Down Sequence (x1)

Stretch (3 minutes)
Foam Roll (2 minutes)

Exercise Instructions

Warm-Up Sequence (x1)

Wall Pushes (10 reps)

Wall Pushes

Squat Inner Toe Touch (10 reps)

Squat Inner Toe Touches

Bird Dogs (5 per side)

Bird Dogs

Strength Sequence (x4)

Body Weight Rows (8 reps)

Body Weight Row

Tricep Dips (10 reps)

Tricep Dips

Circuit Sequence (x3)

V Sit-Ups (8 reps)

V Sit Ups

Plank Shuffle (8 reps)

Plank Shuffle

Half Squat Arm Raises (8 reps)

Half Squat Raises

Side Plank Arm Tucks (4 per side)

Side Plank Arm Tucks

Cool Down Sequence (x1)

Stretch (3 minutes)

Stretch

Foam Roll (2 minutes)

Foam Roll

Written by the Nutriology Fitness Team

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