If You Want Your Arms and Abs to Be Sore Tomorrow, Do This 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

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    Equipment needed: Pair of medium-weight dumbbells and a medicine ball (there’s a modification below if you don’t have one).

    Directions: Warm up with three to five minutes of light cardio, then complete three rounds of the below workout. Cool down with three to five minutes of stretching.

    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)

  • Learn The Techniques To Add 2 Inches To Your Arms In Just 8 Weeks
  • Your Health And Fitness List Will Love This Complete Bodyweight Training Pgrm.
  • The legendary program that generates and measures your peak and sustained strength.
  • Get Bigger Rounder And Firmer Butts Naturally.
  • A complete off season hockey specific training program that will improve your hockey.
  • Flavia DelMonte's Weight Loss and Fitness For Women - Get A Flawless Female Figure
  • The Perfect Add-on Program That Compliments Any Workout Program.
  • Build huge arms fast with old school arm building workouts these amazing old school Arm.
  • Discover how to build your ideal physique and keep it for the rest of your life.
  • Look Better Feel Better and Raise Your Self-Esteem by Curing Your Cold Sores Once and For All.
  • Discover how adding this height specific workout helps you to grow taller in half the time.
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    Lying chest fly
    10 reps

    Related:

    Heart Pumping? Check. Legs and Arms Burning? Check. This 30-Minute Workout Has It All

    Keep reading for details on how to do each move.

    Read more: popsugar.com

     

  • Learn The Techniques To Add 2 Inches To Your Arms In Just 8 Weeks
  • Look Better Feel Better and Raise Your Self-Esteem by Curing Your Cold Sores Once and For All.
  • Flavia DelMonte's Weight Loss and Fitness For Women - Get A Flawless Female Figure
  • The Perfect Add-on Program That Compliments Any Workout Program.
  • Your Health And Fitness List Will Love This Complete Bodyweight Training Pgrm.
  • Discover how to build your ideal physique and keep it for the rest of your life.
  • A complete off season hockey specific training program that will improve your hockey.
  • Build huge arms fast with old school arm building workouts these amazing old school Arm.
  • Get Bigger Rounder And Firmer Butts Naturally.
  • The legendary program that generates and measures your peak and sustained strength.
  • Discover how adding this height specific workout helps you to grow taller in half the time.
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