Arms + Abs Workout

Workout Overview:

ALL ARMS + ABS - Alternating an upper body dumbbell strength exercise with a weighted or bodyweight ab exercise.

• 3 Min Warm Up
• 5 Circuits (Back, Shoulders, Chest, Biceps, Triceps)
• 2 Consecutive Moves Per Circuit (One Dumbbell Strength + One Ab Exercise)
• 30 Seconds Dumbbell Strength Arm Exercise
• 30 Seconds Weighted or Bodyweight Ab Exercise
• 30 Seconds Rest
• Repeat Each Circuit X2 Sets
• 2-3 Min Cool Down

25-Minute Arms + Abs Workout for Women

Warm Up - 3 min (cat/camel hold + spread shoulder blades with arm reach across, Bear hold back rows, plank push-ups, puppy dog stretch, windmill arms)

CIRCUIT ONE: Back - 1 DB

Repeat x 2

1. Strength: Single Arm Rev Grip Back Row Right/Left
2. Abs: Plank + ½ Burpee Row Right/Left (MOD: Kneeling Plank/Bird Dog Row)
3. Rest 30

CIRCUIT TWO: Shoulders

Repeat x 2

1. Strength: Push Press
2. Abs: Rotational Press Out (1 Dumbbell, alt sides)
3. Rest 30

CIRCUIT THREE: Chest

Repeat x 2

1. Strength: Chest Press
2. Abs: Push Up + Rotate to T Right/Left
3. Rest 30

CIRCUIT FOUR: Biceps

Repeat x 2

1. Strength: Standard Curl/Hammer Curl
2. Abs: Warrior 3 Float to Knee Drive (option to hold 1 weight at biceps)
3. Rest 30

CIRCUIT FIVE: Triceps

Repeat x 2

1. Strength: Skull Crushers
2. Plyo: Reverse Plank Knee Pulls (MOD: Seated)
3. Rest 30

Cool Down 2 min - cat/camel hold + spread shoulder blades with arm reach across, kneeling neck stretches, ½ kneeling windmill wrap.

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