Arm & Core Workout

Casey has been asking me to help revamp his workouts. He has been working out for almost a month now and hasn’t seen much progress. I really believe that it is because he is just going in there doing miscellaneous things and leaving. You need to go to the gym prepared and with a plan. No matter if you plan for it to be a leg day, arm day, core day, or whatever day… plan out what exercises you will performing. When you have a plan, you are able to focus more on each workout instead of thinking “what will I do next?”

Anyways…

I have written up an arm and core workout for Casey and wanted to share it with you too. If you have questions about anything in the workout let me know, I have tried to answer some questions for you below.

Warm up with 5-10 minutes of cardio (rowing is the best option since we are working on arms today!)

Round 1:

12 – 10 – 8 Bicep Curls and Triceps kick backs

30 Push-ups

High – Low Planks (20 seconds)

Rest 20 seconds

Twist planks (20 seconds)

Rest 20 seconds

Hold plank (20 seconds)

Rest 2 minutes

Round 2:

12 – 10 – 8 Shoulder Presses and Flys

30 Push-ups

High – Low Planks (20 seconds)

Rest 20 seconds

Twist planks (20 seconds)

Rest 20 seconds

Hold plank (20 seconds)

Rest 2 minutes

Round 3:

12 – 10 – 8 Chest Presses and Arm Raises

30 Push-ups

High – Low Planks (20 seconds)

Rest 20 seconds

Twist planks (20 seconds)

Rest 20 seconds

Hold plank (20 seconds)

Rest 2 minutes

Round 4:

12 – 10 – 8 Rowing and Overhead Triceps

30 Push-ups

High – Low Planks (20 seconds)

Rest 20 seconds

Twist planks (20 seconds)

Rest 20 seconds

Hold plank (20 seconds)

Cool down with 20 minutes of cardio

Questions you might have:

What does it mean when you say 12 – 10 – 8?

12 Reps at a light weight

10 Reps at a medium weight

8 Reps at a heavy weight

What is a High – Low Plank?

It is where you start off with a plank on your palms and then go down to a plank on your forearms. Keep going up and down until you have reached 20 seconds.

What is a Twist Plank?

It is where you are doing a plank on your palms and then you dip your right hip down to the ground, then your left. Repeat this until the time is over.

Do you hold plank on your palms or your forearms?

For this workout, I hold them on my palms

Enjoy!