Tank Top Arms Workout

Carmel Valley San Diego Community | Melanie Mediate | RBF BannerBefore getting into the workout I first want to talk about the quote I’ve been highlighting as our theme this week with my boot camp clients:

                   “SMALL CHANGES = BIG RESULTS”

I really like this and not just in the workouts and diet regimen for our fitness goals but in life and everything you want to achieve.  Keep this in the forefront of your daily process and make the small changes first rather than seeing a huge mountain to climb, just enjoy the ride.  Avoid thinking too much and just set one foot forward at a time each day in the right direction, and suddenly you will notice the challenge diminishing day by day!


Set timer on your phone for countdown of 1 minute and complete 4 rounds of the following for the minute intervals each: (break interval: set for 10 seconds, no longer)

  1. Weighted dumbell jump jacks
  2. 5 forearm plank get-ups /combo / 5 jump throughs
  3. Side tricep pushup (left)
  4. Repeat side tricep pushup  (right)
  5. Jump rope
  6. Reptiles with Low Tricep Hold
  7. Jump rope
  8. Inclined Tricep dips

This workout should take you about 35 minutes total and it is plenty, trust me!  Follow our quote of the week with your workout routines by doing something small each day and you won’t have to do long workouts anymore to see AMAZING results!  But that said, this is no easy workout—you will be spent.  This is a hard one!!  Yay for tank top arms!


  1. Weighted dumbbell jump jacks –  With light dumbbells, do regular jump jack but arm flies forward as well as out to sides.  Breath out as  you jump out, and in as you come back to center.  *Form check: keep arms straight and core tight.  Shoulders back and chest out without letting the low back arch.
  2. 5 forearm plank get-ups /combo 5  jump throughs.  In forearm plank position, lift right hand directly underneath shoulders, place on floor and follow with left, then come right back down to forearms.  Repeat as fast as possible controlled for 5 reps, then immediately jump feet to hands like you would to do a Burpee jump up but instead of coming up, just jump feet through and then right back again immediately back to push-up position without resting.  Do 5 reps for each part of the combo and then repeat the combo again through the full time in the interval.  *Form check:  Never drop lower back, keep core tight.
  3. Side Tricep pushups – Lay on one side and put hand that faces up directly underneath your armpit of the arm on floor with fingers facing your back so to isolate the tricep.  This arm does the pushup while the other is completely rested.  *Form check: Be sure to fully extend at the elbows when you push up.  Keep your core tight and legs and body in a straight line trying to minimize movement.
  4. Turn and repeat this on the other side.
  5. Jump rope – Keep core tight and arms straight with minimal movement in the arms-avoid swinging your arms up and down.
  6. Reptiles with Low Tricep Hold – Come into slight push-up position but hold at triceps and breathing out, jump the right leg to right side of body and simultaneously do a slight crunch back toward knee with right side of torso – attempting to touch the elbow.  Release it back as you breath in and immediately repeat with the other leg; breathing out and so on.  *Form check:  Never drop back, arms and hands directly under shoulders, tighten core.
  7. Repeat jump rope
  8. Tricep Dips – Using a chair or coffee table, place hands flat with fingers pointed inward toward your back.  Lower your body down and then come quickly up until your arms are straight.  Repeat.  *Form check: keep arms drawn into yourself to isolate the triceps.  Avoid letting elbows come outward.


Carmel Valley San Diego Community | Melanie Mediate | Weight-loss chef | Fitness CoachMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


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