Workout of the Week: Truly Arm-azing!

I know you want a pair of sculpted arms, some defined muscles, and a strong upper body to boot…

So…why not go get ’em?

Today’s workout will work your arms into toned condition. You’ll be loving that new you staring back at you in the mirror every morning—especially when that new you has some added muscle to show off.

Our workout for the day is another “11 Rep Round” workout! You’ll alternate between two different exercises, doing 10 reps of one and 1 rep of the other. For the next round, you’ll do nine of one workout and 2 of the other.

You get the picture…you’ll always be doing 11 reps per round!

Ready to flaunt those arms in public yet? Your time starts now!

Fitbody Bootcamp


Warm Up


Arm Circles

High Knees



Time: 3 minutes, 20 seconds

Repeat: 2x

Transition Time: 40 seconds

Time at End of Warm Up: 4:00


Primary Movement – Renegade Row (top row below) — Place two dumbbells on the floor. Grab both with your legs extended out, alternating pulling each up one at a time.

Secondary Movement – Plyo Box Dips (bottom row below) — Extend your legs out away from the plyo box. Place your hands behind you on the plyo box. Dip, bringing your whole body down and back up to start position.


Rep Order:

10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10


Time: 11 minutes

Repeat: As many times as possible

Transition Time: N/A

Time at End of Workout: 15:00


Note: If you don’t have a plyo box at home, you can use a small stool instead! If you don’t have dumbbells, try using something of equal weight that you can grip instead!

Written by

Real People With Real Results

We guarantee you'll love Fit Body Boot Camp or it's free in the first 30 days