5 Minute Biceps/Arms Tabata

"The greatest feeling you can get in a wild or the most satisfying feeling you can get in the wild is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump."
― Arnold Schwarzenegger

The specs
10 Rounds of 20-seconds of work followed by 10-seconds of rest. Switch hands each round.
Single-Arm Row Hold
You will complete 5 rounds with each arm for 10 total rounds.



There was a great response to the 16-minute Tabata workout I sent out a few weeks back so I wanted to re-stoke that fire. Today's workout is a little shorter at 5-minutes, but still provides what monkii-Arnold would term, "the pump". In addition, this is an EXTENDED TABATA, so instead of 8 rounds of the 20:10 work/rest interval, you will do 10 rounds. I found that this session not only slammed my arms, shoulders, and back, but was also a fairly significant core stimulus as well. You really have to remain cognizant of keeping full-body tension to do the exercise correctly. In a sense, it's almost like holding a reverse-plank for a 10-round Tabata. You will need to play around with your body angle as well. The first few rounds may not feel too hard, but that will change quickly. Make sure you are engaged for the entire 20-second work interval and use the 10-seconds of rest to quickly switch hands and get ready. These shorter workouts need to be intense to maximize the benefits and wildness.