LIDOfit - Toned Arms AMRAP

Sun’s out, arms out!

It’s that time of year when the heat makes us shed our layers. Here we have a great AMRAP for you that you can practice at home or on the road. An AMRAP is As Many Rounds As Possible, and you will finish the set 5 minutes, with a cheeky 1 minute plank finisher! Strong and toned arms, here you come!

What you will need

You can do this as with or without dumbbells, or any home equivalent that you have handy (tins or bottles of water or wine!). If you are using dumbbells, gauge where you are on your fitness journey in order to have the weight best suited to you.

Have a timer to hand.

Each set is

• 10 Plank Rows
  The set up - come into a plank position, with a dumbbell in each hand. Your feet are hips-width apart, and your wrists in line with your shoulders. Ensure that your core is tight, and your hips are square to the floor.
  The move - Row one arm up to chest height, keeping your elbows close to your body. Ensure that your hips aren’t swaying to get you there. Bring the weight down and repeat on the other side.

• 10 Tricep Kickbacks
  The set up - stand with your feet hips width apart, and with a slight bend in your knees. With a dumbbell in each hand, lean slightly forward, keeping your core tight, and your shoulders relaxed.
  The move - in your bent over position bring your arms up so that there is a 90 degree bend at your elbows. Push your forearms back so that they are straight along your body. The movement comes from the elbows, so once you are in position, nothing else moves.

• 10 Lying Tricep Extension
  The set up - lying on your back, ensure that your lower back presses into the floor, and that your core is engaged. Lift the weights above you and bring them to touch. Push your arms back over your head, until your elbow creases are above your eyes, all the while ensuring that your lower back stays flat on the floor.
  The move - again, the movement comes from your elbow. Lower and lift your forearms as much as you can without compromising your lower back staying flat to the floor.

• 10 V-Extensions
  The set up - stand with your feet hips width apart, with a dumbbell in each hand, arms hanging by each side. Roll your shoulders back and tighten your core. Raise your forearms to create a 90 degree angle at your elbows.
  The move - Without raising your shoulders, push your arms out to a 45 degree angle and pull back in.

• 10 Classic Bicep Curls
  The set up - stand with your feet hips width apart, with a dumbbell in each hand, arms hanging by each side, with your palms facing forward. Roll your shoulders back and tighten your core.
  The move - without moving your upper arms, lift your dumbbells to meet your shoulders. This move should be slow and controlled.

Do as many rounds as you can for 5 minutes and finish with a 1 minute plank. This can be on your forearms, or in a high plank. You are of course welcome to extend the time, as your goals change.

Let us know how you get on!

**DISCLAIMER** Please check with a doctor before starting on a new fitness regime. We accept no liability for any injuries incurred.

Remember to take this slow and not push yourself to a point at which your are no longer comfortable.