Armed and Dangerous Class of the day

A few days ago I led a class called Armed and Dangerous that was amazingly hard.  If you have access to a gym this a great workout to do to tone and sculpt those arms.  Make sure to have a bodybar, dumbbells, stability ball, and a D-Medicine Ball (they are the squishy ones).

Armed and Dangerous:
1. Front and Back press on Stability Ball (use the Body Bar/Regular Bar)-1 minute
2. Side Laterals-1 minute

3. Front Raises-1 minute

4. Triceps Extension on Stability Ball-1 minute

5. Curls on Stability Ball-1 minute
6. Push-ups on D-Medicine Ball-30 seconds per hand

7. Pullover using D-Medicine Ball-1 minute

8. Flye Ball using D-Medicine Ball-1minute

9. Bow Extension-1 minute

10. Front and Back press on Stability Ball (use the Body Bar/Regular Bar)-1 minute
11. Wrist Curls Palm up (use the body bar)-1 minute  Palm down-30 seconds
12. Side Laterals-1 minute
13. Front Raise-1 minute
14. Tricep Extension on Stability Ball-1 minute
15. Curls on Stabilty Ball-1 minute
16. Pushups on D-Medicine Ball-30 seconds per hand
17. Pullover using D-Medicine Ball-1 minute
18. Sand Bag Grabs(using D-Medicine ball)- 30 seconds per hand
19. D-Medicine Ball Floor Throws-1 minute