When heading to the gym, I usually opt for full-body workouts [1] because they're so damn efficient. But in the day before to my favourite cycling class, I avoid working my legs; I want them to feel fresh and ready to push big gears and pedal fast. Since I'm avoiding taxing my lower body, I focus, instead, on my abs and arms. This is one of my favourite workouts in my current rotation.
To keep the workout streamlined, I concentrate each circuit in a specific area of the gym. After warming up [3], I start with the cable pulley machine, rotate to a bench with some dumbbells, and then end on the mat. This way, I don't have to worry about losing my equipment. You guys, my gym is so crazy in January; you have to stake a claim. I don't mind sharing (I will definitely let anyone rotate in), but I like to get my workouts done and head to the steam room to add a bit of luxury to my day. This workout, including warmup and cooldown, takes just under 40 minutes.
Abs and Arms Workout
Directions
Warm up with three to five minutes of light cardio followed by dynamic stretching. Then perform the recommended reps for each move in the three-exercise circuit, taking a minute break between sets. Repeat the first two circuits three times, and perform the last circuit twice. Cool down with three to five minutes of stretching.
Circuit One: Cable Pulley
Repeat: three times
Circuit Two: Dumbbells and Bench
Repeat: three times
Circuit Three: Mat Work
Repeat: two times
Keep scrolling to read more about each exercise, including recommended weights [4].
Warmup
Light Cardio
Do three to five minutes of light cardio: walk or jog on a treadmill, use the elliptical, do some no equipment cardio moves like jumping jacks and high knees [5], or hop on a rowing machine. I like the rower because it is always free at my gym, and it primes the arms and abs nicely for the work to come.
Dynamic Stretching
- Walkout [6]: 5 reps
- Plank: hold 30 seconds
- Runner's lunge with twist [7]: 3 reps each side
Circuit One: Pallof Press
- Lower the carriage of a cable machine so that it's about chest height, and attach a D-handle to the pulley (or keep the ropes on for efficiency sake). Adjust the weight so that it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
- Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there's tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
- On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position. This counts as one rep.
- Do 10 reps each side.
Circuit One: Rope Pullover
- Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want: 10 to 15 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.
- Do 15 reps.
Repeat this circuit three times; resting one minute between each circuit.
Circuit Two: Dumbbell Bench Press
- Grab a set of dumbbells, between 10 and 20 pounds, and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control. Throughout the entire exercise, keep your abs working so your rib cage doesn't pop off the bench.
- This counts as one rep.
- Do 10 reps.
Circuit Two: Single Arm Row
- Hold a dumbbell in your right hand — 10 pounds is a good starting point (I use 20) — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
- Do eight reps each side.
Circuit Two: Deltoid Triangle
- Holding five- to 10-pound weights (I used 7.5-pound dumbbell), raise your arms in front to chest level. Open your arms out to the sides keeping the weights in your peripheral vision. Then lower weights to your sides. This completes one rep. Do five reps in this direction.
- After five reps, reverse the direction of the triangle. Raise your arms out your sides, bring them to front at chest level, then lower weight to your sides. Do five reps in this direction.
Repeat this circuit three times; resting one minute between each circuit.
Circuit Three: Elbow Plank With Alternating Knee Tap
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
- With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
- Do 15 reps, or 30 knees taps total.
Circuit Three: Plank With Shoulder Tap
- Begin in a plank variation with your feet slightly wider than your hips for added stability.
- Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
- Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.
- Do 20 taps total.
Repeat this circuit twice, resting a minute between each circuit. Cool down with some stretches for your shoulders [8], lats, and abs.