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» Chisel Your Arms and Carve Your Core With This 1 Intense Workout
Strengthen your arms and tone your abs in just one workout. These 10 moves target the upper body and core, using a combination of bodyweight exercises and weights. It's fast-paced and intense, leaving your muscles burning. You'll definitely be sore tomorrow.
Dumbbell Arm and Ab Workout
Equipment needed: Pair of medium-weight dumbbells and a medicine ball (there's a modification below if you don't have one).
Directions: Complete three rounds of the below workout.
| Exercise |
Reps |
| Wide biceps curl |
10 reps |
| Upright row |
10 reps |
| Push-ups |
10 reps |
| Hip raise with leg extension |
10 reps |
| Ball slam (do dumbbell thrusters if you don't have a medicine ball) |
10 reps |
| Seated Russian twist |
10 reps (10 per side) |
| Plank dumbbell row |
10 reps (5 per side) |
| Dumbbell crossover punch |
10 reps (10 per side) |
| Knee driver |
10 reps (10 per side) |
| Lying chest fly |
10 reps |
Keep reading for details on how to do each move.
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