This is a part of the Body Rock Hiit Bar and free weight series. This one will help you get those fabulous tank top arms by focusing in specifically on your biceps and triceps. Set your timers as follows - 6 exercises - 50 seconds INTENSE workout (give it all you got) - 10 second rest between exercise - Repeat a total of two times You can find the BodyRock Hiit Bar here: Bicep Curls Stand up straight and hold bar in front of your thighs. Bend at the elbow and curl weight up in front of your shoulder. Make sure that your arms stay tight against your body and that you are only using your arms to curl up. Do not thrust with your hips or push with your legs for assistance as this can indicate that your weight may be too heavy. Dips (weight on lap) Use an elevated surface such as a bench, step, couch, log, etc. Place weights on your lap, slide your butt off and straighten your legs outward. Lower your body until your elbows are bent to a 90 degree angle. Return to straight armed position and repeat. Modification to make easier: keep your legs in a bent position with feet flat on floor, creating a 90 degree angle in your knee. Perform dip motion described in dip basic exercise above Modification for more of a challenge: extend legs straight onto another parallel elevated surface with the weight on your lap. Perform dip motion described in dip basic exercise above Hiit Bar Bent Over Row Bend over by hinging at the waist, keeping your back flat and knees soft. Hang the bar straight down and start to pull it up towards the bellybutton, squeezing your shoulder blades together. Elbows should stay close to the rib cage for the duration of the move. Lower back down and repeat. Overhead Weight Tricep extension Hold a weight over your head and bend at the elbow to slowly lower behind. Keep elbows in close to your ears. Return to starting position and repeat. Curl and Press Stand up straight and hold bar in front of your thighs. Perform a curl as described above but at the top end of the motion push barbell overhead until arms are almost locked. Lower back down and curl back to the starting position. Repeat. Alternating Weight Tricep Kickback Hold a weight in your hand and stand in a slightly bent forward position with soft knees and core engaged to stabilize your spine. Bring your arm parallel and close to your torso and bend your elbow with your forearm hanging to the floor. Straighten you’re your elbow back, while squeezing through the arm but not moving the position of your upper arm against your body. Return to starting position and repeat.