Short on time? Can’t make it to the gym? Try this do anywhere workout to burn fat & blast the biceps FAST!

Perform 4 Rounds.
No rest between exercises. Minimize rest between sets.

1 minute Jump Rope
10 (each leg) Walking Lunges with Biceps Curl
30 seconds Squat Jumps
30 seconds Weighted Curl Jacks
1 minute Jump Rope
30 seconds Wall Squat with Hammer Curls
50 Quick Abdominal Crunches

Exercise Notes:

Jump Rope – If you do not have a jump rope, do the motion holding 2 – 3 lb weights.

Walking Lunges with Biceps Curl – Each time you step forward into a lunge, bring both dumbbells up for a bicep curl. Make sure not to let your knees come over your toes in the lunge position

Squats Jumps – Start with legs together. Jump out to a wide low squat. Then, jump back to the starting position.

Curl Jacks – Perform a jumping jack motion, but instead of bringing your arms over head, do a dumbbell bicep curl.

Wall Squat with Hammer Curls – Stand against a wall with your feet shoulder-width apart. Lower your body into a squat position until your thighs are parallel to the floor and hold. Make sure your knees do not come past your toes. Perform hammer bicep curls continuously while holding the wall squat position.