EVERYTHING YOU WANT TO KNOW

• This is a circuit exercise! 
• A circuit is a high intensity, fast-paced type of workout in which you keep your heart-rate increasing the whole time throughout. 
• Make sure in between each of the 5 exercises you are give yourself 15-30 seconds to breathe and hydrate if need be.
• After you complete the 5 exercises, take no more than a 2-3 break and then repeat the 5 exercises again.

BEGINNERS for THIS EXERCISE CIRCUIT: 2-3 Times Around
ADVANCED for THIS EXERCISE CIRCUIT: 4-5 Times Around

WARM-UP

ARM CIRCLES

1. Start with your hands at your sides and your feet shoulder width apart. 
2. Raise your arms on each side with your palms facing the ground and your fingers together. 
3. After you raise your arms, start to draw little circles (clockwise) with the tip of your middle finger. 
4. After 15 seconds, reverse the motion (counter-clockwise) until you hit 30 seconds.

OPEN HAND ARM TWISTS

1. Staying in that same position as we were for arm circles with your palms facing the ground stick out your thumb as much as you can. 
2. When ready you are going to alternate the motion in your wrists (your arms will follow your wrist movements) simultaneously from your palms facing the ground to opening your palms facing what's in front of you. 
3. For example: Pretend like you are giving a thumbs up but never make a fist with your other 4 fingers- keep them straight and together. Rotate wrists so your palm goes from facing the ground to facing in front of you, back down to the ground then back up in front of you. You will look like you are flapping your wings!
4. 30 seconds non-stop.

EXERCISE 1-

PUSH-UP TRI-SET

To kick off your awesome upper arm-toning workout we are going to start with blasting your triceps, shoulders and chest with in & out push-ups. You are going to start wide, then come in halfway, then come in and form almost a diamond or the "Roc" symbol (if you like Jay-Z, Rihanna, Beyonce, etc. you'll know what I mean) and you will do this for 12 reps; 4 wide, 4 regular, 4 diamond, all in a row- then rest for 30 seconds.

SETS/REPS
Beginner: Knees on the ground, 4x4x4=12 reps each
Advanced: Knees off the ground, 4x4x4=12 reps each

EXERCISE 2-

SINGLE ARM TRICEP KICKBACKS

This form for this exercise isn't much different than the tri-set push-ups. Only difference is this time, the arm you aren't raising is going to be straight, propping your body on a diagonal with your knees on the floor and your feet in the air, kind of like a check mark. Grab a dumbbell and hold it parallel to your body. This will also stabilize your core! As you can see I always try to work out muscles in your mid-section during my workouts! You'll hate me during it, but you'll thank me later! ;)

SETS/REPS
Beginner: Knees on the ground/feet in the air, 12 each arm
Advanced: Knees in the air/feet on the ground, 12 each arm

EXERCISE 3-

SKULL CRUSHERS

While laying on your back in a sit up position with dumbbells in each hand in a hammer position, you are going to bring your arms back toward your forehead (not touching obviously) and then back up, hold for a second while your hands are in the air so you can rotate your wrists so when you come back down you are basically looking at your palms...then back up, hold, rotate your wrists back so the dumbbells are in the hammer position, then back down and keep repeating. Remember, from your shoulder down to your elbow should always be stable and not moving as displayed in the video!

SETS/REPS
Beginner: Light Dumbbells, 12 reps (6 reps each movement = 12 total)
Advanced: Heavier Dumbbells, 12 reps (6 reps each movement = 12 total)

EXERCISE 4-

ALTERNATING SHOULDER PRESS

While sitting on the yoga ball, comfortably grip two dumbbells and place your arms over your head, with both your arms in a 45 degree angle horizontally. While keeping both arms steady, press up your arm up and bring it back down into the same position, then with your other arm, press up and lock your arm and bring it back down. Keeping your back straight on the yoga ball is key because it will force you to keep your core tight!

SETS/REPS
Beginner: Light Dumbbells, with or without Yoga Ball for 12 reps (6 reps each arm = 12 total)
Advanced: Heavier Dumbbells with the Yoga ball for 12 reps (6 reps each arm = 12 total)

EXERCISE 5-

VARIATED BICEP BLASTS

And for your last exercise of this 5-part circuit, we are going to work the biceps, and really focus on peaking the front muscle of your upper arm so create a nice burn and a firm shape. Start out with your back straight, and both dumbbells at your sides. First, palms up, curl up and release your arms back down, as you come back down rotate your wrists so you can see the back of your hand, then come back up for a reverse rep and then back down, rotate your wrists again so you can see your palms and keep repeating these movements until you hit 15 reps! Don't forget to make sure you keep your arms in the same position the whole time so one arm isn't lower than the other at any point and vice versa. YOUR FORM IS EVERYTHING!

SETS/REPS
Beginner: Light Dumbbells, 15 reps
Advanced: Heavier Dumbbells, 15 reps
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