For this workout, you will perform 10 reps of each exercise in round 1.  Then in round 2, you will perform 9 reps of each exerciseMove to 8 reps of each exercise in round 3. Continue this pattern until you get down to 1 rep of each exercise

Tighted up your sleeves with this arm pump workout!

Some quick notes:

For 21’s Bicep Curls – you can use either dumbbells or a barbell/EZ Bar. Curl the weights up to only halfway for 7 reps. After the 7th rep, pause in the middle and then perform 7 reps of the top portion of the range of motion – so from 90 degrees up to your shoulders. Then lower the weights all the way back down to the starting position and perform 7 reps of the full range of motion.

For the Iso-Dynamic Bicep Curls you will use two dumbbells. Keep your right arm at 90 degrees and then perform 10x full range of motion bicep curls with your left arm. Once you perform 10 reps on the left, keep your left arm at 90 degrees and then perform 10 reps with your right arm. 

For close grip pushups – to make the movement harder, perform on a medicine ball. To make it a little easier, you can perform them on an incline and use a bench or a barbell on a rack or smith machine. 

Give this Murph prep workout a shot!

E2MOM stands for Every 2 minutes, on the minute. So you will start a timer following your 1 mile run and perform 5x pull-ups, 5x dips and 10x push-ups. Whatever remaining time is left in a 2 minute block will be your rest period. So if it takes you 1 minute and 10 seconds to complete 1 round of those exercises, you earned a 50 second rest. 

Go through this for a total of 10 rounds. 

If you can, add a weight vest.

For the pull-ups, modify to banded pull-ups, TRX Rows or Inverted Rows if needed.

For the dips, if you don’t have a dip bar, you can use a bench and choose to elevate your feet.

If you can’t quite do a full push-up, use a bench or a barbell on a rack for incline push-ups.

Get after it! 

HIt those chicken legs this weekend!

A few notes:

1.5 rep Goblet Squats – You will go all the way down, come up halfway, back down to the bottom of the range of motion, and then all the way back up. That’s one rep.

Keep a 90 degree angle at the knee joint during the wall sits

Get after it! 

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