4-Minute Intense Tabata Forearm Workout | How to Get Bigger Forearms!

By
Mike Kenler
January 5, 2021

4-Minute Intense Bodyweight Tabata Forearm Workout

What’s happening Aliens? Today, we are going to tackle an intense tabata forearm workout.

Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle.

If you want to build those classic Popeye forearms, this workout is for you. For this workout, all you need is an open space and your bodyweight. Let's get them gains together right from home!

TOTAL LENGTH: 4 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: None

Skill level

BEGINNER = Complete the following video workout 4 times and rest after each for 2 minutes and 15 seconds.

INTERMEDIATE = Complete the following video workout 5 times and rest after each for 1 minute and 30 seconds.

ADVANCED = Complete the following video workout 5 times and rest after each for 45 seconds.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for twenty seconds of high intensity followed by 10 seconds of rest, then transition to the next exercise.

Complete the exercises in a round format. This means that since there are 4 forearm exercises in the circuit, you’ll finish all 4 then go back to the first exercise and repeat in the same order following the 20:10 interval.

Two rounds of the 4 exercises will be considered 1 full circuit set. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Rear Roasters

Setup:

a) Assume a comfortable stance in a standing position.

b) Keeping your back straight, lean forward slightly and extend your arms out away from your sides.

Action:

a) Position your palms inward and squeeze your hands into a fist so your knuckles are pointing downwards.

b) Then, rotate your wrist back as far as you can and return to the starting position.

c) Keep your fists squeezed hard the whole motion for tension and repeat!

2. Frontal Fryers

Setup:

a) Assume a comfortable stance in a standing position.

b) Extend your arms straight out to your sides so they are parallel to the floor. Squeeze your hands into a fist as hard as you can and make sure your palms are facing up.

Action:

a) Contract your forearms to rotate your arms so your palms are facing down.

b) Return to the starting position and repeat!

3. Push Spreads

Setup:

a) Assume a comfortable stance in a standing position.

b) Bring your hands together in a prayer position. Push the heels of your palms together as hard as you can.

Action:

a) Contract your forearms to spread the upper part of your hands apart.

b) Keep the bottom of your hands pushed hard together for tension, return to the starting position and repeat!

4. Blasters

Setup:

a) Assume a comfortable stance in a standing position.

b) Extend your arms away from your sides and behind your body.

Action:

a) With your palms facing backwards and your fingers spread apart as far as possible, contract your forearms to reach back with your fingers.

b) Keep your fingers actively spread far apart for tension, return to the starting position and repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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