Strong Arms n’ Cardio Workout

By Lee Funke

Published 3/8/2016 • Updated 11/27/2020

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Strong Arms n’ Cardio Workout

Equipment Needed: Light, medium, and heavy dumbbells

Warm Up: 20 minute light run

Description: Do 2 sets of each exercise and rest 30-60 seconds in between.

Circuit

12 Lying Down Chest Flys

1. Lie down on your back flat on the bench or floor.
2. Hold a dumbbell in each hand out to the side making a large T, elbows just slightly arched.
3. Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
4. Try to maintain the same angle in your elbows throughout.
5. Repeat for desired reps.

12 Dumbbell Upright Row

1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion.
3. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the dumbbells back down slowly to the starting position.
5. Repeat for the recommended amount of repetitions.

12 Alternating Cross Body Bicep Curls

1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

12 Lying Down Skull Crushers

1. Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
2. Slowly lower the weight until the dumbbells are near your ears.
3. While keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position.
4. Repeat for the recommended amount of repetitions.

12 Bentover Alligator Flys

1. Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
2. Lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
3. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
4. Complete for desired reps

Bonus Burnout

1. Do AMRAP (as many rounds as possible) of each above exercise for 1 minute each. 

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.