Welcome to Bootcamp Workouts for Sexy Abs & A Killer Body Day 5: Killer Arms Bootcamp

Today you have the option of taking the day off, repeating day 1 or you can do the killer arms bootcamp workout.

Perform 20 seconds of each exercise and go from one exercise to the next with only 10 seconds of rest between exercises.

After going through all the exercises once rest for 30 seconds then repeat one more times. This entire workouts takes 4 minutes and is just one of the many ways you can use Tabata protocol intervals to burn fat.

Use a a medium weight that you can lift or press quickly but always focus on good form and be sure to use your core for stability and balance.


Exercise
Kneeling pushup with hands on med ball
1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


Killer Arms Bootcamp Tip:
This targets the triceps more than the chest so not the same as a regular pushup. Drop to the knees if you can't do full pushups or go hard with regular pushups.
Sets Reps Weight/
Resistance
 
Single Bag Bentover Row 2
1. Start by holding one sandbag with both hands in front of you and the sandbag across the front of your body.
2. Bend forward until your upper back is almost perpendicular to the floor.
3. Keeping your low back flat row the bag up to your stomach.
4. Return to the bentover starting position and repeat for the desired repetitions.

Killer Arms Bootcamp Tip:
Do straight rows or alternate side to side for more intensity.
Sets Reps Weight/
Resistance
 
Shoulder to Shoulder Press
1. Start by holding a sandbag on your right shoulder.
2. Using both arms press the sandbag up over your head and place it on the opposite shoulder.
3. Continue this movement back and forth for the desired repetitions.

Killer Arms Bootcamp Tip:
Use your core to lift and keep your knees soft and butt back.
Sets Reps Weight/
Resistance
 
Sandbag Power Shouldering
1. Squat down and grab the sandbag between your legs.
2. Proceed to stand up and lift the sandbag in a forcefull motion.
3. Continue the momentum of the sandbag and lift the bag up onto your shoulder.
4. Return to the starting position and repeat with the other shoulder.

Killer Arms Bootcamp Tip:
Add the squat if you want to burn even more calories and fat or take it out of the exercise and just to curl to shoulder if you only want to work arms.
Sets Reps Weight/
Resistance
 

Get lean toned arms and a great upper body with sandbell fatloss workouts and exercises.