Intro: Get the guns out and tighten your core. It’s time to build your arms and change how your gut looks (and works)! This workout finds a nice balance between the “guns out/sun’s out” show and functional core training.

Format: Perform each exercise for 30-seconds. Transition as quickly as possible to the next exercise. Each round—10 exercises— challenges you with 5-minutes of core and arm exercise you won’t soon forget, especially because you’re knocking out 3-rounds (15-minutes total). Take a max of 30-seconds of recovery after each round.

During round one focus on warming the body up, as well as controlling and practicing the movements. Ramp up intensity by adding more reps, speed, range of motion and/or resistance. Focus on maintaining consistency with regard to exercise quality during every round. No form breaks!

8 Exercises


16 MIN

Bent Over Row

Bent Leg Pushup

Hip Thruster Kneel

Overhead Tricep Extensions

Rotational Push

Single-Arm Plank Pull

Tricep Pulldown

Vertical Lat Pull