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.

Find Style in Shape on Facebook!

Killer Lunch Quickie

Hi guys! Gosh, it’s been over a week since I last posted. Yikes! And a week it has been. I’m much looking forward to a glass of wine (or three) this evening! Little Miss started in the infant room at her school this week and I’m back to working full time. I was that hot mess Mom with a stream of tears down my face on our first drop off. This week has been an adjustment; emotionally & physically. I’m still trying to juggle to fit everything that I want into my day/week. (Like blogging, laundry!) Since my little lady […]

Continue Reading


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 […]

Continue Reading

SIS Body Blast Workout

I’ve had my blog up for almost a month and I’m long overdue sharing a fitness post! This is Style in Shape- Fashion and Fitness for less afterall and that fitness category is empty! But guys, let me tell you- it’s a lot harder than it looks. To the seasoned fitness bloggers out there- bravo! You make this ish look not akward and totally embarassing. Or maybe it’s just me that is akward and embarassing but you know what? I’m sharing anyway. It’s a killer workout. Some of my moves are modified and my range of motion is no where how […]

Continue Reading