Arms on FIRE Purely Training Workout #71

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 winner at bottom of 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 awhile… 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!

pregnancy arm workout purely training71

And this workout is pregnancy safe. 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!

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 #purelyfitlife so we can see you sweating it out :)

armsonfire purelytraining71-01

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.

FIT moms (pregnancy recommendations) – Do the modifications mentioned in the video. Follow along with Lori! Stop when you feel uncomfortable! Do push-ups for plank hugs on your knees  Use light to moderate weights for the renegade row burpee. Take breaks when needed.  Can start the burpee countdown at 6 or 4 if starting at 10 is too much. Always listen to your body.

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 sistersCome 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 of our readers.  Some post 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!


Serenity oil giveaway winner —>

laura serenity winner

Laura congrats on winning. Please email us at purelytwins at gmail dot com so we can get you the bottle.

And thanks again for everyone that participated!!! There will be more giveaways to come :)


  1. Mama654 says

    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!

  2. Kat says

    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


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