The Triple Threat Series workouts are fun, efficient, and effective metabolism boosting workouts, designed to supercharge fat loss, build lean muscle definition, and increase strength. This series is based on a tri-superset system, using a strength exercise, superset with a stability exercise, superset with a HIIT exercise. This series will give you mega fat burn in a short amount of time, while also carving out muscle definition.

In Arms & Abs Ripper we are working the same body part for each tri-set to really fatigue the muscles. My abs and upper body were sore for 2 days after doing this workout and I rarely get sore anymore! Make sure you really brace and keep your abs contracted the entire time. This one is a 50/10 interval workout. Have fun!

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Arms & Abs Ripper – Triple Threat Series No.1

Intervals Of 50/10

Optional Equipment: Dumbbells, chair

Superset w/ same muscle group

BACK
Strength: Dumbbell row in static lunge (L&R - switch 1/2 way)**
Stability: Renegade Row
HIIT: Starburst Burpee

SHOULDERS
Strength: Lateral raise (alt L&R)
Stability: Side-plank w/ lateral raise (L)
HIIT: Dumbbell Swing (alt arms)

SHOULDERS
Strength: Forward raise (alt L&R) **
Stability: Side-plank w/ lateral raise (R)
HIIT: Plank jack shoulder taps

BICEPS
Strength: No cheat incline biceps curl
Stability: S. leg hammer curl (L)
HIIT: Weighted speed cross-punches in static plié squat (SSD)

BICEPS
Strength: 2-way biceps curl
Stability: S. leg hammer curl (R)
HIIT: Speed cross-punches in static plié squat (SSD)

TRICEPS
Strength: Triceps kickback (L)
Stability: Plank triceps extension (L)
HIIT: Crab-ups

TRICEPS
Strength: Triceps kickback (R)
Stability: Plank triceps extension (R)
HIIT: Triceps dips

** Note: Video does not show the switch on the dumbbell row in static lunge. Video does not show the forward raise. My apologies.

*Injury disclaimer:
Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this video.