Workout #4 biceps and triceps

What you will need
2 dumbbells 5-10lbs
1 light weight band

15 min workout super-set exercises 3 times

Dips with kick ups ( 5 dips than do 5 kick ups back to back till you have done 15 reps of each
super-set
Bicep hold with high knees- 15 reps (bringing 1 knee than the other up =1 rep)


 Triceps extension with lunge hold and jump lunges (do 5 triceps ex.while in a lunge hold than do 5 jump lunges and do those back to back till you have done 15 reps of each)
super-set
Bicep push-up  5 reps each arm


1 arm tricep kickback with band 20 reps each arm
Tri-set 
Biceps curl with band  20 reps
Tri-set 
Squat jacks 15 reps



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