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30 Minute Arm Burner Workout

Aug 5, 2014 | Uncategorized | 5 comments

Work has been crazy busy over the last few weeks, which I have learnt is not an excuse not to workout. However, it does mean that I am not able to make it to many exercise classes- they either finish too late in the morning, or start too early after work. (Lunch break, what lunch break at the moment!?) I am not always the best at performing circuit or weights workouts outside of a class environment but I’m getting better. 
I completed this workout last Wednesday, and my arms only stopped burning on Saturday! Those tricep dips get me every single time. After the Berlin marathon it is time I focus on getting functionally fit, working on strengthening and toning, as well as my cardio fitness rather than just my endurance! 
I started out with a 10min warm up on the crosstrainer before completing this workout. I love that it doesn’t need a lot of equipment – if you’re doing this at home just use a weight/2L waterbottle for the medicine ball squats, or swap them for a burpee if you don’t have any weights. I used a 9kg medicine ball, but choose whichever weight is best for you- it should be challenging but not so heavy you’ll drop it!

Here are some links to a few of the exercises if you’re not sure what they are;

Medicine Ball Squats
Mountain Climbers
Bicycle Crunches
Lay Down Press Up (sort of, I didn’t do all the jumps in the middle of the press up!)
Sit Up with Twists
Straight Leg Sit Ups 

I’m going to be sharing more of my quick workouts over the next few weeks- do you have any sites/inspiration that you’d recommend? 


  1. Ash Bear

    I LOVE this and wish I’d had it last night! Thanks for sharing!!

  2. Stephanie M

    Oh my goodness what is wrong with that ladies stomach in the straight leg video! Great workout, might try this today

    • Charlie

      haha not sure!

  3. Jessica Rebecca

    I feel tired just looking at it!! Totally need to do more of these types of workout but they scare me… so much easier to be a wimp and go for a run…

    • Charlie

      definitely not wimping out, but i agree it can be tough to motivate yourself to do a weights workout. I love classes for weights for that very reason.


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