The WeekendHiit | Presented by BodyRock

Hi BodyRockers! Happy Sunday! You asked for an arm workout that will get rid of "wings", well here you go!  You'll be getting your heart rate up and arms sculpted in no time! Don't want to miss a workout?  I wouldn't either! Get these emailed to you!  Just sign up for the workouts here and check the workouts box! We love seeing feedback roll in! Post your comments or questions on the  BodyRock Facebook page or the Jacqui Light - BodyRock Facebook page!  If you love seeing these workouts, please share them with your friends and family! See all of our equipment and much more in the store: Enjoy your Daily Hiit Workout, the breakdown is below! Jack x

WeekendHiit - No More Wings Workout | Breakdown

Set your timers to 30 seconds of work and 10 seconds of rest!  Do 3 rounds!

1. Plank Slider Push-ups

In plank, walk hands forward 4 paces, back 4 paces, then lower down for 2 push-ups. Repeat.

2. Reverse Grip Shoulder Press

Start standing with the bar held at shoulder level with palms facing you. Perform 4 shoulder press jacks by hoping your legs wider than hip width while at the same time pressing the bar straight up. Hop your feet back together, while returning the bar to the starting position. After the forth rep, bring arms straight down in front, still holding the bar, and contract your biceps as you lift and lower the bar doing 4 bicep curls. Repeat.

3. Down Dog Half Burpee

Start in down dog, do 1 down dog push-up. Lower to plank, keeping your elbows pinched to your sides, do 1 tricep push-up and then do a 1/2 burpee by hopping your feet around your hands and then hoping back into plank. Return to down dog.

4. Tricep Kickback, Squat Jumps

Start in a squatted position with your chest forward and weights in hand. Perform 4 tricep kickbacks and 2 squat jumps. Repeat.

5. Bent Over Row

Stand with slightly bent knees, chest forward and straight back. Hold the bar with a wide grip. Pinch shoulder blades and draw bar to waist. Return until arms are extended and shoulders are stretched downward. Repeat.

6. Cross Punch, Switch Lunge

Start in a lunge position with weights in hands. Do 2 high cross punches, followed by 2 mid-point cross punches, then 1 switch lunge. Repeat.


1. Arnold Press

Start with weights in hands and arms in front with elbows bent, palms facing you. As you move your arms from front to your sides, rotate your palms to face front. Once to your sides, push the weights straight over head. Reverse the movement to return to your starting position. Repeat.

2. Front Raise + T

Start with arms extended down and plates resting on upper quad. Engage your front deltoid and slowly raise your arms up to shoulder height. Once at shoulder height, glide your arms from front to your sides to create a “T”. Reverse the motion to return to your starting position. Repeat.

3. Lateral Raise + Circles

Start with arms in a “T” – do 4 tiny forward circles then lower arms down to your sides. Engage your shoulders and raise you arms back up the “T” and do 4 tiny backward circles. Repeat.

4. Bent Over Flys

Start standing with your chest forward and arms extended down towards the floor with weights in hands. Squeeze your shoulders as your draw your arms up to your sides, pause for half a second to really feel the burn and then lower arms back to the starting position.

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