Arms

10 minute warm up on treadmill- walking on 15.0 incline

Circuit 1: repeat each exercise for :30 with no rest in between exercises but can rest 1 minute between rounds. Repeat 4 times.

- Mountain Climbers

- Straight arm plank

- Weighted sit ups- straight arms

- Chair dips

- Push-ups (can be modified)

Circuit 2: Weights (cable low)

-  Low cable cross overs (start with arms crossed at waist and extend arms straight over head)

- Low cable curls

- Cable pull throughs (straight arms by side and pull straight arms above head)

Circuit 3: Weights (cable high)

- Cable chest flys 

-  High cable curls

- Cable push downs (arms out straight & push down arms next to body)

10 minutes of cardio: 20 seconds on 10 seconds off 

Every 20 seconds do a new exercise with 10 seconds of rest until you reach 10 minutes