Flash Flood Friday! - Workout

Flash Flood Friday!
A little rain might be able to keep us indoors, but it certainly can't keep us down! Throw on your favorite tunes or morning news show to get a boot-camp-worthy upper body burn with this add-on:

Warm-up: 5min jump rope or jumping jacks

For 1minute each without rest, complete 1..1-2..1-2-3..1-2-3-4... (36-40min)

1. Lawnmower (single-arm row w/rotation)
2. Rotating chest fly (pinkies in up top)
3. Single-arm tricep dip (knees bent, leg opposite working arm extended, other arm rests at side)
4. Static bicep pulse (small pulses at parallel)
5. Plank push-up to row (traditional push-up with alternating neutral row at top of movement)
6. Plank alternating reverse fly (palms in, soft bend in elbow)
7. Alternating front and lateral raise (one arm straight out in front, other straight out at side; switch)
8. Plank push-up (elbow to hands; switch leads half way)

Plyometric Tabatas: 20sec on, 10sec rest (rotate through each and repeat 6 times for 9-10min)

1. Single-arm woodchop (or dumbbell swing)
2. Plyometric push-up (push-up with hands propelling away from ground, try incline or on knees)
3. Clean & press (upright row, drop under hands into squat and propel up to standing with weights overhead)

Always make sure to cool-down and stretch afterwards, but hopefully this will get those sexy-arm juices flowing this Friday, indoors or not! When you get done, we'd love to hear how it goes; so please share :)

Happy Friday!
Love, Christina and Em :)