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Killer Arms & Abs Workout with Weights

Jump to · 37 chapters

  1. 0:00 Get Ready!
  2. 0:25 Dumbbell Bicep Curl
  3. 1:25 Overhead Tricep Extension
  4. 2:25 Dumbbell Crossbody Curl
  5. 3:25 Renegade Row
  6. 4:25 Front Raises (one dumbbell)
  7. 5:25 Plank Shoulder Taps (Bodyweight)
  8. 6:05 Russian Twists (Bodyweight or Dumbbell)
  9. 6:45 Mountain Climbers (Bodyweight)
  10. 7:25 Leg Raises with Hip Lift
  11. 8:05 Bicycle Crunches
  12. 8:45 Long Scissor Kicks
  13. 9:25 Sit Up with Dumbbell Press / Prayer Crunch
  14. 10:15 Hammer Curl to Press
  15. 11:15 Tricep Kickbacks
  16. 12:15 Alternating Twist Curls
  17. 13:15 Diamond Push Ups (Bodyweight)
  18. 14:15 Dumbbell Lateral Raises
  19. 15:15 Side Plank Hip Dips (Right)
  20. 15:55 Side Plank Hip Dips (Left)
  21. 16:35 Flutter Kicks
  22. 17:15 Plank with Front Reach
  23. 17:55 L-Sit Toe Touches (Bodyweight or Dumbbell)
  24. 18:35 Knee Touch Crunches
  25. 19:15 Reverse Crunches
  26. 20:05 Zottman Curls (Curl palms up, lower palms down)
  27. 21:05 Skull Crushers
  28. 22:05 Alternating Pause Curls
  29. 23:05 Incline Push Ups (Use one dumbbell)
  30. 24:05 Dumbbell Arnold Press
  31. 25:05 Extend to Tuck (Bodyweight or Dumbbell)
  32. 25:45 Seated Crunch Kicks
  33. 26:25 Plank Knee Tucks
  34. 27:05 Cross Mountain Climbers
  35. 27:45 Oblique Heel Taps
  36. 28:25 Cross Reach Crunches
  37. 29:05 Crunch Pulses (hands behind head)

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

448K views on YouTube · TIFF x DAN · December 2024

Three arm circuits and three ab circuits, back to back, finished with cross reach crunches and crunch pulses.

  • 30 min
  • Dumbbells
  • 35 moves

The workout

Workout · 40s work · 20s rest

  1. Curls · supinated grip
  2. Overhead Tricep Extension
  3. Crossbody Curls
  4. Renegade Row
  5. Front Raise

Abs circuit 1 · 30s work · 10s rest

  1. Shoulder Taps
  2. Russian Twists
  3. Mountain Climbers
  4. Leg Raise with Hip Lift
  5. Bicycle Crunches
  6. Long Scissor Kicks
  7. Sit Up to Press

Arms circuit 2 · 40s work · 20s rest

  1. Hammer Curl to Press
  2. Tricep Kickbacks
  3. Alternating Twist Curls
  4. Diamond Push Ups
  5. Lateral Raises

Abs circuit 2 · 30s work · 10s rest

  1. Plank Hip Dips · right, then left
  2. Flutter Kicks
  3. Plank with Front Reach
  4. L-Sit Toe Touches
  5. Knee Touch Crunches
  6. Reverse Crunches

Arms circuit 3 · 40s work · 20s rest

  1. Zottman Curls
  2. Skull Crushers
  3. Alternating Pause Curls
  4. Incline Push Up · use dumbbell
  5. Arnold Press

Abs circuit 3 · 30s work · 10s rest

  1. Extend to Tuck
  2. Seated Crunch Kicks
  3. Plank Knee Tucks
  4. Cross Mountain Climbers
  5. Oblique Heel Taps

Workout · 15s each, no rest

2 rounds

  1. Cross Reach Crunches

Finisher · 30s each, no rest

  1. Crunch Pulses · hands behind head

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