So on top of my BodyRock workouts I found some arm workout to get me strapless dress ready for the wedding. I plan to do the workouts on Wednesdays and not Sunday and I am not doing their fat burn workout because it is interval training like BodyRock. Here's the breakdown and the link:

You will need:  water, 2 to 4 sets of dumbbells of varying weights, a yoga mat, a kitchen chair or flat bench and an exercise ball (optional).  Most importantly, you will need commitment to this workout.  Be sure to watch all the videos before beginner your daily workout.  When doing the 4 Minute Fat Blaster, you will need either a workout partner or interval type timer….my favorite is the GymBoss.

Link: http://skinnyms.com/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 in the video…only 12 reps total per side)
Rest 1 minute
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Tuesday

Tricep Dips – 20 repsRest 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…follow the video
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8(exercises) = 240 seconds / 60 seconds = 4 minutes
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Wednesday – Rest/Recovery Day
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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
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FridayComplete the following circuit 3 times.

Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute

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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
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SundayComplete 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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