Hello everyone!

Today’s workout is a 500 rep arm challenge to work through at your own pace if you wish!

I have included variations with the pushups and dips for reduced bodyweight you need to lift.

I prefer to incorporate a range of reps within all of my training. From my running, I might one week be doing an ultra marathon followed by the next week sprints or a PB in 5km run! Same with push-ups... I might be doing weighted push ups and the next week doing a 500 pushups challenge! Exercise should be fun, challenging and interesting so changing it up is good!

This workout consists of 5 exercises targeting arms but also chest, shoulders and upper back. We simply perform each for 25 reps then onto the next exercise. Repeat for a total of 4 sets to bring total to 500 reps! Short, simple but definitely a challenge!!!

A pair of lighter dumbbells or resistance band will be needed for 3 of the 5 exercises.

Push ups
Dips
Bicep curls* (Alternating / Double Arm)
Shoulder press
Shoulder raise 45°

* If performing alternating, you will count a left curl followed by right curl as one rep!!!

I performed the first set with a pair of dumbbells (8kg in each hand) and a resistance band for the second set... both were actually just as difficult! Due to the high rep range, your muscles will fatigue and I definitely found it extremely hard to perform the curls and shoulder raises with the band!

Enjoy!!!

Cx

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.