When we work with bodyweight, we need to work a little longer than with weights to take our muscles to that max out point. I spend about 5-10 minutes on my arms. Here is a sequence that will leave you BURNING;

- Shoulder Swing (15 sec)
- Tricep Squeezes (30 sec) with straight arms

repeat that 2 rounds -

- Goal Post Close (15-20 sec)
- Hold Closed, Squeeze Elbows Together + Tiny Lifts (30 sec)

repeat that 2 rounds -

- Champagne Pours (15-20 sec)
- Thumbs Down Tiny Lifts (30 sec)

repeat that 2 rounds -

- Criss Cross Rows (15-20 sec)
- Keep the Row + Tiny Pull Backs (30 sec)

repeat that 2 rounds -

This is SO much more fun moving to the beat of the music and getting alignment instructions to maximize your burn — you'll get all that in the challenge, too!