It's all about the arms

Today we did something different for Firehouse Fitness, we focused on one muscle group to exhaustion. The idea behind the workout was not to burn a ton of calories, but to let your body burn extra calories over the next three days as it repairs your muscle tissue. We really focused on our arms, and through in some core exercises to burn a few more calories.

We started out with 5 sets of exercise band "3 arm combo". Each set involved standing on an exercise band and performing 20 bicep curls, 20 upright rows, and 20 triceps extensions. This makes your arms very tired.

We then did 100 crunches.

The next exercise was 4 sets of TRX band "3 arm combo". Each set involved doing 20 body bicep curls, 20 shoulder extensions (in this exercise you keep your arms strait in front of you, with the elbows locked and pull them strait out to the side. You end up standing in a "T" shape), and 20 triceps extensions. For those of you who don't know what the TRX system is, it looks like trucker tie-downs, but suspended from the wall. It utilizes your body weight to determine the difficulty of the workout. If you stand up strait it is very light weight, however, if you stand with your feet close to the wall the TRX is attached to it can be quite a heavy workout.

We then did 45 "Swiss ball pass overs". This involves laying on your back with your arms extended over your head. You place an exercise ball between your feet, and then do a jack knife and trade the ball from your feet to your hands. You then reverse it, and take the ball back to your feet.

We then did 3 sets of a dumbbell "3 arm combo". Each set was 15 "hammer fist" bicep curls (the palm of your hands face in instead of up), 20 shoulder presses, and then 15 overhead triceps extensions.

This was followed by 2 sets of a Power Wheel "3 ab combo". Each set involves 20 pikes (you have the wheel strapped to your feet, and get in push up position. You then do a jack knife movement, and bring your feet towards your head), 20 hamstring curls, and 20 leg lifts.

That is as far as I made it. There were two more circuits, but we ran out of time. I don't think anyone made it past this stage.

Great workout, but sore arms!