BAND ARMS AND ABS - 13 MINUTE WORK ALONG WORKOUT

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This work along 13 minute arms and abs workout hits:
All three parts of the biceps(short head, long head, brachialis)
All three heads of the triceps(short head, long head, lateral head)
as well as the upper/lower abs and obliques.

BREAKDOWN

CIRCUIT 1
1) KNEELING CONCENTRATION CURL 2 X 00:30/SIDE
2) KICKBACKS 2 X 00:30
3) V UPS 2 X 00:30

CIRCUIT 2
4) WIDE BICEPS CURL 2 X 00:30
5) LYING TRICEPS EXTENSION 2 X 00:30/SIDE
6) SIDE CRUNCH 2 X 00:30/SIDE

CIRCUIT 3
7) FOREARM CURLS 1 X 1:00

*10 -15 SECONDS TRANSITION TIME BETWEEN SETS, EXERCISES, & CIRCUITS
*COMPLETE AS MANY REPS AND POSSIBLE IN THE TIME GIVEN FOR
EACH SET OF EACH EXERCISE