Upper body home workout.
arms on fire workout purely training #71 upper body workout

Hey Purely Fit Friends!

Thank you to everyone who entered, shared and commented on our serenity essential oil giveaway!!! We are so excited to give Laura this bottle of heaven. More details for the winner at the bottom of this post.

Speaking of heaven, baby M had a special weekend. I took pictures of Lori and her cute baby bump! We posted one picture on instagram and facebook if you want to check it out. Pretty right?  I am so excited for little M to get here…well everyone is over here! Now with a baby on the way we need lots of upper body strength. Are we right moms?

You get tired after holding them for a while… their little bodies are very deceiving.

A tough upper body home workout that will leave your arms on fire. 

Purely training #71 workout will leave you dead on the floor. You won’t be able to move your arms.

And the last exercise is a fun one…

Renegade row burpee!!

This workout sounds fun right?

Equipment:  free weights (dumbbells), chair or equalizer.

Style of workout:  Time challenge workout

Workout focus: Upper body

Set your Gymboss Interval Timer to the stop watch setting. And record how long it takes you to finish this workout. You will be completing 5 rounds.

Renegade row burpees are great to work multiple muscles at once while getting a great cardio burn.

Purely fit sisters can you beat us? 

We finished the workout in under 20 minutes!

Oh yes 20 minutes of upper body burn!

Lori is in her 3rd trimester (she did this workout at 29 weeks). Follow along with the modifications mentioned in the video and as always listen to your body! Update now after having baby and diastasis I would not recommend this workout for pregnancy.

If you are new to working out please take this workout slow and omit moves that feel uncomfortable. 

Here is the ARMS on FIRE upper body workout breakdown.

Don’t forget to PIN this workout to try this week and come back to let us know how you liked it! Use hashtags #purelytwins #ptsisters so we can see you sweating it out 🙂

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armsonfire purelytraining71  (click to download your free printable)

We suggest for different fitness levels:

B-fits (beginner peeps) – Follow modifications from video. Take breaks when needed. Do push-ups for plank hugs on your knees. Use bodyweight for renegade row burpee. Go at a slower pace.  Start the burpee countdown at 6 or 4 until you build up your strength to start at 10.

A-fits (advanced peeps) –  Limit your breaks in between rounds. Use moderate to heavy weights for renegade row burpee. Do tricep dips on equalizer if you have one.  

Get yourself an equalizer and save some money – use this code at checkout P2RTEQ20. We do have an affiliation with them, so if you purchase through our link Purely Twins gets a small percentage of your purchase at no extra cost to you. Thank you for you support in advance!!

FIT moms (pregnancy recommendations) – Not recommend for pregnancy even though Lori is pregnant.

Get yourself warmed up and then come work out with us.

Upper body workout with planks, push-ups, tricep dips and renegade row burpee.

*disclaimer: make sure to consult with your doctor before trying anything new with your workout routine.

And if you enjoyed this workout and want to do it with us in real time – click here to join our purely fit sisters. Come join our purely fit life movement.  Promise to challenge and encourage you to reach your very best level in ALL parts of life!

How was your weekend? Did in rain in your neck of the woods?

Are you enjoying summer? What is your favorite thing about summer time?

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upper body workout outfits

Wearing: Crops  from Raw Threads.  Tops are from Albion Fit.

Disclosure: In order to support our blogging activities, we may receive monetary compensation for our recommendations and/or links to any products from this blog. Please note, we only endorse products that are in alignment with Purely Twins values and we believe would benefit our readers.  Some posts may have affiliate links, which means if you buy something through these links, Purely Twins gets a small percentage at no extra cost to you. We appreciate the support as it helps keep Purely Twins going!

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9 thoughts on “Arms on FIRE upper body workout

  1. I finally finished a workout! It was still tough and I had to take breaks but I was able to start at 10 and work down! I am sure my form was less than perfect but prayerfully as I get stronger it will get better! I am so excited that I finished!

    Posted on July 21, 2014 at 9:48 am
    1. great job!! yes over time you will get stronger!! xo

      Posted on July 21, 2014 at 10:30 am
  2. definitely going to try renegade row burpees. tough move!

    Posted on July 21, 2014 at 1:40 pm
    1. you will love it Hillary! a fav of ours!

      Posted on July 21, 2014 at 4:29 pm
  3. Renegade rows are one exercise I cannot master… now to add a burpee? Uh-oh!

    Posted on July 22, 2014 at 3:49 am
    1. you can do it Pua!! 🙂

      Posted on July 22, 2014 at 8:17 am
  4. This looks so killer… Just finished my workout but I should have come here first! I will be doing this one tomorrow, thanks girls <3

    Posted on July 22, 2014 at 5:13 pm
    1. awesome Kat, let us know!

      Posted on July 22, 2014 at 5:24 pm