Tone Up with the 7-Day Summer Arms Challenge

Monday
Perform 3 circuits of the following routine.
Tricep Push ups – 12 reps
Rest 20 seconds
Bicep curls – 12 reps
Rest 20 seconds
Tricep Kickbacks – 12 reps each arm (Complete 12 reps total for each arm.  It’s O.K. to either perform one type or combine the three types of kickbacks…only 12 reps total per side)
Rest 1 minute
Tuesday
Tricep Dips – 20 reps
Rest 1 minute before beginning 4 Minute Fat Blaster
4 Minute Fat Blaster via Youtube (see below), or it’s official name, Tabata Intervals. You will perform the circuit 2 times which = 4 minutes. This routine is designed to continue burning fat for up to 24 hours.
Tabata Formula:
Complete routine 2 times
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8(exercises) = 240 seconds / 60 seconds = 4 minutes
Wednesday
Rest (Recovery Day)
Thursday
Complete the following circuit 4 times
Tricep Extensions – 12 reps
Rest 15 seconds
Bicep Concentration Curls – 10 reps each arm
Rest 15 seconds
Tricep Dips – 20 reps
Rest – 15 seconds
Bicep Hammer Curls – 12 reps
Rest 1 minute
Friday
Complete the following circuit 3 times.
Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute
Saturday
4 Minute Fat Blaster via Youtube (see video below)
Rest 5 minutes
Complete the following circuit 2 times.
Bicep Curls – 20 reps
Rest 20 seconds
Tricep Kickbacks – 20 reps each arm
Rest 20 seconds
Sunday
Complete the following circuit 4 times.
Tricep Dips – Failure (as many as you can do)
Rest 20 seconds
Bicep Hammer Curls – 15 reps
Rest 1 minute

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