Total Workout Time: 20 to 25 minutes
Total Calories Burned Per Set: 114 calories

Guys may want huge bulging biceps but every girl has her sights set on a set of slim, lean, and sexy arms. Don’t worry, this workout won’t have you bulking up like the guys. This high repetition, high-intensity workout is going to help to burn fat and tone your arms and shoulders.

Directions

• Complete each set then immediately follow it up with the next exercise. Take a break once you’ve completed both “A” exercises. This is called Super Setting.
• Your break after both “A” exercises should last no more than 90 seconds.
• Move on to Super Setting with the “B” exercises.

A: Pull-up: 10 to 15

Primary Muscle Group Activated: Back, Biceps
Secondary Muscle Group Activated: Forearms

1. Stand underneath a pull-up bar. Wrap your hands around the bar in an overhand grip at shoulder width or beyond shoulder-width. Engage the back muscles before beginning. Be sure to brace your core.
2. Pull yourself straight up using your back muscles. Once your chest approaches the bar, slowly lower yourself back down.
3. Keep a slight bend in the elbows. Once you are at the bottom, begin again.

A: Push-up: 12 to 15

Primary Muscle Group Activated: Chest, Triceps
Secondary Muscle Group Activated: Shoulders, Abdominals

1. Come to the ground and lie face down. Position your hands directly below your shoulders while bringing your legs together and extending your feet behind. Tighten your core while focusing on keeping the hips elevated.
2. Begin the movement by pushing yourself up. Again, focus on maintaining a tight core and elevated hips.
3. At the top, pause then slowly bring yourself back down. Once the upper arms are parallel with the floor, pause and push yourself back up.

B: Shoulder Pike Press: 8 to 12

Primary Muscle Group Activated: Shoulders
Secondary Muscle Group Activated: Triceps

1. Bring yourself to your hands and knees. Extend your feet back and enter an elevated push-up position. Your hands will be below your shoulders.
2.  Bend at the hips and drive your butt to the sky. Brace your core. Focus the contraction in your shoulders. Your body will make an inverted “V” shape. Begin by bending at the elbows. Your hips stay up.
3. Once your face nears the ground, pause and slowly return to the starting position while maintaining a tight core.

B: Water Bottle Reverse Fly: 12 to 15

Primary Muscle Group Activated: Shoulders
Secondary Muscle Group Activated: Upper Back

1. Hold a water bottle in each hand. Stand tall and brace your core. Bend slightly at the knees. Next, bend at the hips. Lean forward until your upper body is near parallel with the ground. Let your arms hang down in front of you, palms facing each other.
2. Activating your rear shoulder muscles (rear deltoids) and upper back, bring the water bottles out and to the sides.
3. Pause at the top of the movement then slowly release until you return to the starting position.

C: Resistance-Bands / Towel Bicep Curls: 12 to 15

Primary Muscle Group Activated: Biceps
Secondary Muscle Group Activated: Forearms

1.  Holding a pair of handles of a resistance band or the ends of a towel, step directly onto the center. Stand tall with a braced core. Keep your upper arms at your sides. Focus the tension in your biceps.
2. Pull slowly in an upward movement. If you have resistance bands, go all the way up to your shoulders. If you are using a towel, keep pulling on the towel, focusing hard on the contraction in your biceps. You may also wrap the towel around your knee and allow your leg to provide active resistance as you pull up.
3. At the top of the movement, pause and slowly return to the starting position to begin your next repetition.

C: Chair Tricep Dips: 12 to 15

Primary Muscle Group Activated: Triceps
Secondary Muscle Group Activated: N/A

1. Set up two chairs across from one another. Sit on the edge of one chair while you place your feet on the chair in front of you. You also have the option of using one chair and placing your feet on the ground. Place your hands on the edge of the chair you are sitting on. Make sure your palms are facing down.
2. Begin the movement by lifting yourself up with your arms. Slowly lower yourself between the two chairs.
3. Pause when your upper arms are parallel with the ground. Push yourself back up to the starting position and begin again.

NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.