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[WOTM, 01/2015] Revamp Your Body And Dominate 2015 With The New Year’s Body Blaster Workout Program

Workout C — Arms, Abs, & HIIT


 

1. Decline Sit-Ups


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How To:

Protocol: 3 sets — 15 center/10 left/10 right

Target Muscle(s): Abs (Rectus Abdominis)

  • (1) Lie flat on a decline bench. If you can, hold a medicine ball or weight plate.
  • (2) Contract your abs and raise all the way up. SQUEEZE for 1 second and return all the way back down to the bottom.
  • (3) Repeat 15 reps down the center, 10 to the left, and then 10 to the right.

Increase the angle of the bench as this becomes too easy.

 

 

2. Overhead Triceps Extensions


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Triceps

  • (1) Sit down on a flat bench and hold a dumbbell straight up above your head.
  • (2) Keep your core tight, back straight, and the lower part of your arms stationary. Slowly hinge at your elbows and lower the weight behind your head. Your forearms should be slightly further than parallel with the ground. Make sure that your elbows stay tucked in tight.
  • (3) Powerfully contract your triceps and press the dumbbell straight overhead.

 

 

3. [SUPERSET] Weighted Swiss Ball Crunches Swiss Ball Jackknives


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How To:

Protocol: 2 supersets — 25 reps + 15 reps

Target Muscle(s): Rectus Abdominis, Lower Abs

  • (1) Do 25 Swiss Ball Weighted Crunches. Place your lower back on top of a ball and hold a light weight behind your head. Powerfully crunch up and squeeze the contraction at the top. Up the weight as you get stronger.
  • (2) Immediately flip over and do 15 Swiss Ball Jackknives. Place your feet on a ball and extend into push up position. Without arching your back, powerfully contract your lower abs and pull the ball into your stomach. Roll out and repeat.

 

 

4. Barbell Biceps Curls


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Biceps

  • (1) Hold a barbell with an underhand grip slightly wider than shoulder width.
  • (2) Bend your knees, pin your upper arms into your torso — don’t let them slide backward or forward — and contract your biceps, slowly raising the barbell up to chest height. Don’t swing the weight or use momentum — that means it’s too heavy.
  • (3) Squeeze the contraction for 1 second and lower to full extension. Repeat.

 

 

5. [SUPERSET] 1-Arm Planks Plank Cross Knee Tucks


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How To:

Protocol: 2 supersets — 30 seconds/arm + 10/side

Target Muscle(s): Transverse Abdominis, Rectus Abdominis, Obliques

  • (1) Do 1-Arm Planks for 30 seconds/arm. Stay as flat as possible and extend your arm out.
  • (2) Immediately move into push up position and do 10 Plank Cross Knee Tucks per side. Bring your knee across your body and try to touch the opposite elbow. SQEEEEEZE the contraction on the way in.

 

 

6. Lying Triceps Extensions


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Image: Bodybuilding.com

How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Triceps

  • (1) Lie down on a flat bench and raise 2 dumbbells straight above your chest. Maintain a tight core.
  • (2) Keep the lower part of your arms straight and locked, hinge at your elbows, and slowly lower the dumbbells down beside your head. DO NOT lower them on top of your face. Teeth are important. Also, keep your elbows tucked in — don’t flare them out.
  • (3) Powerfully contract your triceps and shoot the dumbbells back up to starting position.

 

 

7. [SUPERSET] Ab V-Ups Ab Flutter Kicks


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How To:

Protocol: 2 supersets — 25 reps + 60 seconds

Target Muscle(s): Lower Abs, Rectus Abdominis

  • (1) Do 25 Ab V-Ups. Maintain a straight back and legs, and try to touch your toes at the top. Lower all the way down to the floor.
  • (2) Immediately lie flat and do Ab Flutter Kicks for 60 seconds. Place your hands under your butt for support, squeeze your abs, and slowly raise your feet up and down. Raise roughly 6″ – 1 foot off the ground — the movement should be short and controlled.

 

 

8. Incline Dumbbell Curls


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How To:

Protocol: 2 sets — 12 reps/arm

Target Muscle(s): Biceps

  • (1) Set a bench to a 60º incline. Hold both dumbbells with a neutral grip (palms facing in) and slowly contract your right bicep until it reaches chest height. As you raise the dumbbell, gradually rotate your hand externally so that your palm faces the ceiling.
  • (2) As you curl, make sure not to shift your upper arm upwards — keep it pinned in at your side.
  • (3) Lower down to a full extension and repeat for the left arm.

 

 

9. HIIT Cardio


Protocol: Treadmill — 1.5 miles

The chart below is a sample beginner’s HIIT workout. Adjust the speed to your own personal fitness level.

Pick a sprint speed (aka WORK interval) that’s challenging, but make sure that you’re able to sustain it for the full .15 mile interval duration. Be careful with higher speeds — the treadmill will move with or without you.

We recommend starting off slower until you get the hang of it. Sprint speeds in the 11-13 MPH range are ultimately your goal. Altogether it should mirror a pyramid. The middle two intervals will be the fastest, with the first/last 2 slightly slower. If you hate the treadmill, we’ve laid out 4 other fat-torching HIIT workout protocols.

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Pages: Legs & Back | Chest & Shoulders | Arms, Abs & HIIT | Recap

 

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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