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BodyRock Meet Me at the Bar Series: Arms

June 04, 2015 2 min read

For this series, you will need the BodyRock HIIT Bar and weight set to complete the 5 workouts in the series. What the series consists of: Five individual body-weight workouts that you will complete Monday-Friday, going in chronological order. What to do:Complete 3 sets of each move for the designated amount of reps. Rest for 2 minutes in between sets. This part focuses on total arm toning using both your Hiit Bar and your weight plates. Hiit Bar Curls Sia (41 of 50) Sia (42 of 50)
  • Stand up with your torso upright while holding the Hiit bar at a shoulder-width grip.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.
Bench Presses Sia (43 of 50) Sia (44 of 50)
  • Begin by lying on the bench.Tuck your feet underneath you and arch your back.
  • Grab the bar firmly and hold at your chest or upper torso. If you are using a high weight, you may need a spotter or a rack for this move.
  • Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
  • Slowly return the bar down towards your chest. Pause and repeat.
Off the Bar Push Ups Sia (45 of 50) Sia (46 of 50)
  • Lie on the floor and place your hands on the Hiit bar. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight.
  • Lower your body, allowing the elbows to flex while you inhale.
  • Press yourself back up to the starting position by extending the elbows.
  • After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Skullcrushers Sia (47 of 50) Sia (48 of 50)
  • Using a firm grip, lift the bar and hold it with your elbows in as you lie on the bench.
  • Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  • Lift the bar back to the starting position by extending the elbow and exhaling.
  • Repeat.
Reverse Plate Curls Sia (49 of 50) Sia (50 of 50)
  • Start by standing straight with a weighted plate held by both hands and arms fully extended.
  • Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area.
  • Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling.
  • Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
  • Repeat for the recommended amount of repetitions.
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