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

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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).

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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.


Wide biceps curl
10 reps

Upright row
10 reps

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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)

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Knee driver
10 reps (10 per side)

Lying chest fly
10 reps


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