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.
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.
Source: https://www.popsugar.com/fitness/Arm-Abs-Dumbbell-Workout-45674187
Replies