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Carve Lean Abs and Ripped Arms With a Pair of Dumbbells and This 20-Minute Workout

14/01/2019 - 06:20 PM

This is the ultimate arm and ab burner! And all you need is a pair of dumbbells [1] and 20 minutes, which means it's the perfect home workout. The best part is that you can do it anytime; hello, quick 9 p.m. workout in your pajamas while binge-watching Netflix! It's up to you how hard you want to work. Make it more challenging by using heavier weights and pushing your pace.

Arm and Abs Dumbbell Workout

Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). (Optional: have a heavier pair on hand for exercises that are easier for you)

Directions: Set your timer for 20 minutes, and complete as many rounds of the ahead workout as you can. Aim for at least three rounds.

Exercise Reps
Shoulder press 10 reps
Overhead circle 10 reps (5 in each direction)
Wide biceps curl 10 reps
Upright row 10 reps
Dumbbell bench press 10 reps
Plank dumbbell row 10 reps (5 per side)
Side plank with weight 10 reps (5 per side)
Seated Russian twist
10 reps (10 per side)
Push-up and rotate 10 reps (5 per side)
Weighted straight-leg crunch 10 reps
Lying overhead reach 10 reps
Dumbbell crossover punch 10 reps (5 per side)

Keep reading for details on how to do each move.

Overhead Shoulder Press

Overhead Circle

Wide Bicep Curl

Upright Row

Dumbbell Bench Press

Plank Dumbbell Row

Side Plank With Weight

Seated Russian Twist

Push-Up and Rotate

Weighted Straight-Leg Crunch

Lying Overhead Reach

Dumbbell Crossover Punch


Source URL
https://www.popsugar.co.uk/fitness/Arm-Abs-Dumbbell-Workout-45675199