Chontel Duncan's 12-Minute Arm and Core Workout
This 3-Move No-Equipment Workout Is Only 12 Minutes, but Your Arms Will Be Toast!
Think a 12-minute workout isn't long enough for you? After watching SWEAT trainer Chontel Duncan perform the three arm- and core-blasting bodyweight moves for this workout, you'll see how a short, intense workout will be just enough! Your heart will be beating fast, your muscles will be burning, and your adrenaline will be soaring from moving so fast. This workout definitely requires you to pump up your favourite music loud to get you inspired to push hard!
This is an AMRAP (as many rounds as possible) workout, so set the timer for 12 minutes and knock out as many rounds as you can, performing each of these three moves quickly, but with correct form. She said it's the perfect at-home session to get your whole body energised and moving. Since you don't need any equipment for this simple workout, you can do it anywhere — in your living room, backyard, the beach, or on a deck or balcony.
12-Minute AMRAP Arm and Core Workout
Equipment needed: none
Directions: Warm up with a few minutes of jumping jacks, brisk walking, or going up and down a flight of stairs 12 to 15 times. Set a timer for 12 minutes and complete each of the three exercises ahead for the recommended number of reps. This counts as one round. Complete as many rounds as possible with no rest (if possible) until the 12 minutes are up. Finish with a cooldown like this 10-minute stretching routine.
- Push-up: five reps (modification: knee push-ups)
- Lateral shoot through: 10 reps
- Mountain climber: 20 rep
