Armed and Powerful: Flex Your Strength

Cable Curl Skull Crusher

Lay flat on the ground with the cable machine directly behind your head, hold the bar attachment over your head with both hands, curl the bar directly into your skull while maintaining little movement from the elbow to shoulder.

Chaturanga Pushups

Get into pushup form, go down and as you are at the bottom hold for 3 seconds before going up

TRX Tricep Extension

Get onto your knees and hold the TRX bands with both hands, bend your elbows to around 45-degrees, lower your body while extending your arms until they are straight, and then press into the TRX band using your triceps to get back to the starting position.

Dumbbell Slide Ups

While standing with the dumbbells in your hands and palms facing out, raise the dumbbells straight into your chest, once at chest height lower the dumbbells to your waist.

Elevated Cable Curls

Place the cable machine at its highest setting, stand in the middle of the cables while holding the handles, while keeping your elbows parallel to the ground curl the weight into your shoulders, and then release.