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» Carve Lean Abs and Ripped Arms With a Pair of Dumbbells and This 20-Minute Workout
This is the ultimate arm and ab burner! And all you need is a pair of dumbbells 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.
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