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Abs & Arms Workout with Dumbbells

Six circuits of biceps, abs and triceps, then a finisher and a cool down.

  • 36 min
  • Dumbbells
  • Beginner-Intermediate, Intermediate
  • 29 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

730K views on YouTube · TIFF x DAN · October 2023

The workout

Biceps · 40s work · 20s rest

  1. Twist Curls
  2. Wide Curls
  3. Hammer Curls
  4. Concentration Curl · right, then left

Abs · 40s work · 20s rest

  1. Single Leg Extensions
  2. Reverse Crunches
  3. Flutter Kicks
  4. Sitting Cross Punches
  5. Hip Lifts

Triceps · 40s work · 20s rest

  1. Diamond Push Ups
  2. Kickback · right, then left
  3. Overhead Extensions
  4. Skull Crushers

Biceps 2 · 40s work · 20s rest

  1. Circle Curls
  2. Crossbody Curls
  3. Negative Curls
  4. Iso Hold Curls
  5. Standard Curls

Abs 2 · 40s work · 20s rest

  1. L-Sit Toe Touches
  2. Prayer Crunch
  3. Cross Crunch + Toe Touch · alternating
  4. Plank Dips · right, then left

Triceps 2 · 40s work · 20s rest

  1. Tricep Push Ups
  2. Narrow Press
  3. Single Arm Extension · right, then left
  4. Dumbbell Push Ups

Finisher · 30s each, no rest

  1. 21s
  2. Starfish Crunches
  3. Dips

Cool down · 4 minutes of stretching

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