21 Rep Burnout Arm Routine

Hey babes! I’m really excited to share a new arm workout with you all today! It is going to leave those arm sore that’s for sure!

One aspect the hubs and I love with Les Mills workouts is the muscle confusion. I brought a little muscle confusion into this workout. The workout seems so simple (and it is) but it is a real challenge! 

The key here is form. During the burnout- only keep pushing while your form is still good. If your form slips, slow down. There is nothing to gain by rushing through these exercises. 

This workout is tough and you will feel the burn. I used eight pound weights and I felt the rounds of reps was really hard. I want to offer a few options to make this killer arm workout work for you:

  • Lower the amount of reps (maybe only do 5 rounds of reps)
  • Reduce the burnout time (lower to 30 if 45 is too much!)
  • Lower the weight (I’d use this as a last option)
  • Want more? Increase the burnout time to a minute or run through the every round a second time! 

21 Rep Burnout Arm Workout

Round 1: Deadlifts

Round 2: Overhead press

Round 3: Bent over wide rows

Round 4: Lateral raises

Round 5: Overhead tricep press

For each round: complete two reps at a slow pace and one rep at a fast pace- repeat this seven times then set a timer for 45 seconds and do as many reps as you can; then move to the next round.

*A friendly reminder that I am not a certified personal instructor. A workout that is right for me, may not be right for you. Proceed at your own risk.


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SIS: SPRING INTO SUMMER SHAPE UP WEEK 3

Hi all! It’s been such a busy week. I made some updates to the site and computer coding is not a strong suite of mine- everything took a lot longer than anticipated. And then last minute at the end of the week I got a new MacBook; which required getting all that set up and files transferred. It’s been a week of lots of computer nonsense!

It’s also been a SORE week! I can really tell I’m pushing and challenging myself- I feel like I am seeing changes in my arms! (or imagining?) I’m starting to fit back into some of my regular size pre-pregnancy pants so something must be going right!

The Spring into Summer Shape Up is half way done; can you believe it? With that being said- here is week three’s schedule and workout! If you are just joining us make sure to check out week one and week two!

Monday: Double Duty Arms. The exercises are arm focus but you’re going to work more than just your arms. I’m probably going to grab my 3lb and 5lb dumbbells to complete this workout.

Tuesday: Cardio Interval + abs. C’mon we all love cardio and ab day riiiight? Super simple cardio interval that can be done with any type of cardio your heart desires. The ab exercises I picked this week are pilates inspired.

Wednesday: Scorch your legs with this HIIT type workout.

Thursday: Cardio + abs (from Tuesday) again. I’ve provided a no-equipment cardio routine as I do every Thursday, but feel free to do whatever cardio you want. If that’s going for a run, a spin class or whateves. The important part is to move!

Friday: kick the weekend into high gear with this weighted total body workout. It could get ugly, but just think how extra satisfying a glass of rosé will taste later!

Saturday/Sunday- I encourage you to take these days to rest, do a yoga flow, stretch or even just enjoy a slow walk with the kids. These workouts are tough; it’s important to have rest days!

Alright, I’ve got to get some sleep. Little miss was up all last night and this Mama is beat! Plus my littles and I are treating my Mom to lunch tomorrow and I need to get some rest. Happy Mother’s Day friends!

*a friendly reminder that I am not a certified personal instructor. A workout that is right for me, may not be right for you. Proceed at your own risk.