Kri's Killer 60-30-30 Training Session

Use the audio downloaded from the previous blog and do it on this workout.

It's a KILLER WORKOUT!!

Guaranteed to kill your arms and... well... basically your whole body.

I guarantee you that you will build muscle and tone up fast if you do this at least two times per week for four weeks.

Here it is....

Lateral Loading (Finish each tri-series before moving to the next): 3 sets each series. Do 60 seconds the first exercise, 30 seconds for 2nd and 3rd exercises.

• Bent knee push ups to rotation
• Jumping claps
• Yoga squats

• Squat Thrust or Burpee
• Side Plank - Right
• Side Plank - Left

• Single leg DB overhead extension
• Front to back frog hops
• Alternating front step ups

• Stationary Lunge to DB Bicep Curls (switch legs half-way)
• 1/2 Bicycle Crunch - Right
• 1/2 Bicycle Crunch - Left

kri chay with sexy back boot camps

10 Best Tricep Exercises for Sexy Summer Arms

Having nice arms for summer is a must!!

Ladies, before we burn off the "extra wave" off your triceps. We need to get them tone and strong.



To do so, you will need to strengthen and get them defined underneath the unwanted fat.

After that, we burn off the fat so everyone can marvel at your sexy arms.

Below are 10 of the best exercises to do for those strong, sexy arms.

Tricep Exercises:

1) Close-grip push-ups
2) DB skullcrushers
3) Barbell skullcrushers
4) Cable rope pushdowns
5) Cable overhead extensions
6) Dips (with or w/out weight)
7) Kickbacks (DB's or cable)
8) Diamond cutters (seated or standing)
9) 1-arm overhead tricep extension
10) Reverse cable pushdowns

* Any push exercise will involve the tricep.

If you want to increase strength and muscle definition, starting out with 3-4 sets of 8-12 reps is sufficient, with a 45-60 second rest in between sets. Keep the tempo of the exercise at a fairly slow speed.



Please leave a comment below and let me know what comments or concerns you have about your arms.