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Arms strength workout - with leg based active recovery

This is primarily an arm based strength workout, but there is a bit of work for you legs too whilst your arms get a rest! I choose to do the leg exercises with just bodyweight, but you can add weights if you want to up the effort.


You need a set of dumbbells for this workout, and maybe a range of weights if you have them.


There are five pairs of exercises in this workout, and we complete three rounds of each exercise before moving on to the next:

  1. Shoulder press ~ 10-12 reps, followed by 15 squats for active recovery

  2. Hammer curl ~ 10-12 reps, followed by 45 seconds lunges

  3. Lateral raise ~ 8-12 reps, followed by pulse lateral raises for as many reps as possible (AMRAP), and then followed by single leg bridges 30 seconds each side

  4. Front raise ~ 8-12 reps, followed by split squats for 30 seconds each side

  5. Wide bicep curl ~ 8-12 reps, followed by upper half bicep curl reps ~ 8-12 reps, and then followed by lateral lunge for 30 seconds each side

Here is a follow along video where you can work out with me:


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