Biceps, Triceps, & Cardio; 30 Minute Challenge Day 12

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Want to sculpt beautifully toned arms?  Try this 30 minute fat blasting and muscle sculpting workout!  

Maintain control and proper form with all exercises.  Try to complete the whole routine in 10 minutes, rest one minute, and then repeat for a total of 3 rounds.  If you complete a round in less than 10 minutes, jump rope as fast as you can for the remaining time.

Biceps:

  • Upper Cut Punches holding 5 lbs weight x 30
  • Bicep Curl (heavy weight) x 12
  • Jumping Jacks holding 5 lbs weight x 30
  • Bicep 21's (heavy weight)
  • Mountain Climbers x 30
  • Hammer Curl (heavy weight) x 12
  • Knee Highs x 30

Triceps:

  • Upper Cut Punches holding 5 lbs weight x 30
  • Tricep Kickback (medium weight) x 12
  • Burpee + Pushup x 12
  • Tricep Dips x 30
  • Bob & Weave with punch x 30
  • Chatarunga x 8 (push up except on the way down and up the elbows scrape the rib cage.  This targets the triceps.)
  • Knee Highs x 30

Let me know what you thought of this workout!