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Get ready to get your sweat on and tone up those arms!! Give it your all and do everything with intention!

Here’s what I want you to do!!
Watch the video first & then complete the workout!
3 Sets of Jumping Jacks + Burpee & Hammer Curls + Push-ups
3 Sets of Jumping Jacks + Burpee & Tri-cep Kickbacks + Push-ups

Complete Ab workout after sets above!
3 Sets of Abs- Alt. Toe Touchers - Reverse Crunches - Leg Raises

  • Dumbbells, kettlebells, or resistant band (If you don’t have either of those, use jugs of water, get creative - NO EXCUSES)
  • Yoga mat


Hammer Curls

Stand with feet together with a slight bend in the knees for stabilization. Place weights to your sides with palms facing in and arms straight. Keep elbows close to your side and raise weights straight up, then lower the dumbbells to starting position (control the weights while returning to starting position).

Tri-cep Kickbacks (without bench or chair)

Stand with feet together, slight bend at the knees, bend at the hip, bring chest parallel to the floor. Place weight in one hand, position your upper arm parallel to the floor (place other hand on your knee for stabilization). Extend arm until it is straight and return back to starting position.

*It is important to control the weight as it is returning to the starting position and keeping upper arm parallel and chest to the floor


Place hands shoulder width apart with legs straight out. Lower chest to the floor, then extend arms to starting position. Modified position- on knees

*SLOW push ups - 3 counts lowering yourself to the floor and 3 counts back up.


Stand upright with arms to your side, squat down, place hands down on the floor, hop legs out into a plank position. Keep your upper body in place, hop legs back in and stand up to starting position.
Advance Burpee

As you are in your plank position, add a push-up, then hop legs back in, JUMP up and clap hands over head. Increase intensity by performing the exercise faster.

Beginners (use lighter weight)
  • 3 SETS of 15 Jumping Jacks + 1 burpee - Go straight into
  • 15 Hammer curls
  • 10 Push-ups
  • 30 seconds break
  • Next sets- repeat Jumping Jacks + 1 burpee
  • 15 Tri-cep Kickbacks
  • 10 Push-ups
Advanced (use heavier weight or increase repetitions to 20)
  • Complete sets up above
  • Increase Jumping Jacks to 20 + 5 advanced burpee for second and third set
Take your time to perform these exercises with proper form and technique! Don’t forget to breath properly during your exercises as well!! Enjoy... its YOU vs. YOU! MAKE IT HAPPEN... its all about taking that first step into a fit and healthy lifestyle!

Follow her on Twitter now! @MsJackieFitness