Arms & Abs

Going to the gym and the gym equipment is crowded? Go grab some light to moderate dumbells and get an hour of gym time in focusing on upper body and obliques. Includes warm up and some cool down stretches. Too easy? Crank up the reps for each set, tune in your beasts mode playlist and get going!

Exercises

Satz 1: 2 Runden

Elbow Plank

30 seconds

Downward Facing Dog

30 seconds

Plank

30 seconds

Chaturanga

20 seconds

Sphinx Pose

30 seconds

Downward Facing Dog

30 seconds

Fold Forward

45 seconds

Mountain Pose with Prayer Hands

45 seconds

Rest

30 seconds

Satz 2: 1 Runde

Push-Ups

12 Wiederholungen

Rest

10 seconds

Gewichte: Leicht

Dumbbell Upright Rows

12 Wiederholungen

Gewichte: Leicht

Hammer Curls

12 Wiederholungen

Gewichte: Leicht

Dumbbell Lateral Shoulder Raises

12 Wiederholungen

Gewichte: Leicht

Dumbbell Front Raises

12 Wiederholungen

Gewichte: Leicht

Alternating Bent Over Rows

12 Wiederholungen

Gewichte: Leicht

Bicep Curls

12 Wiederholungen

Gewichte: Leicht

Dumbbell Rear Lateral Raises

12 Wiederholungen

Rest

45 seconds

Satz 3: 2 Runden

Push-Ups

12 Wiederholungen

Rest

30 seconds

Gewichte: Schwer

Dumbbell Upright Rows

12 Wiederholungen

Gewichte: Mäßig

Hammer Curls

12 Wiederholungen

Rest

20 seconds

Gewichte: Leicht

Dumbbell Lateral Shoulder Raises

12 Wiederholungen

Gewichte: Mäßig

Dumbbell Front Raises

12 Wiederholungen

Rest

20 seconds

Gewichte: Schwer

Alternating Bent Over Rows

12 Wiederholungen

Rest

20 seconds

Gewichte: Mäßig

Bicep Curls

12 Wiederholungen

Rest

20 seconds

Gewichte: Leicht

Dumbbell Rear Lateral Raises

12 Wiederholungen

Rest

45 seconds

Gewichte: Mäßig

Tricep Kickbacks

12 Wiederholungen

Gewichte: Mäßig

Tricep Extensions

12 Wiederholungen

Rest

1 minute

Satz 4: 2 Runden

Elbow Plank

30 seconds

Full Plank with Leg Lifts

30 seconds

Rest

25 seconds

Plank with Shoulder Taps

30 seconds

Rest

15 seconds

Yoga Bridge

30 seconds

Crunchy Frogs

30 seconds

Rest

25 seconds

Pulse Ups

30 seconds

Bicycle Crunches

30 seconds

Rest

15 seconds

Crunches

30 seconds

Rest

15 seconds

Kimura Sit-Ups

30 seconds

Rest

15 seconds

Ankle Grabbers

30 seconds

Rest

15 seconds

90-90 Crunches

30 seconds

Rest

15 seconds

Ab Chop Ups

30 seconds

Rest

15 seconds

Russian Twists

25 seconds

Cat Cow

30 seconds

Satz 5: 1 Runde

Camel

1 minute

Big Toe Forward Bend

1 minute

Step or Hop to Plank

20 seconds

Downward Facing Dog

30 seconds

Dolphin Dog

45 seconds

Child's Pose

45 seconds

Cow Face Pose with Left Leg Straight

45 seconds

Cow Face Pose with Right Leg Straight

45 seconds

Bicep Stretches

1 minute

Transition

10 seconds

Side Bends

30 seconds

Left Arm Cross Stretch

25 seconds

Right Arm Cross Stretch

25 seconds

Tricep Stretches

1 minute

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