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

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

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  •  

    Equipment needed: Pair of medium-weight dumbbells and a medicine ball (there’s a modification below if you don’t have one).

    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.

    Exercise
    Reps

    Wide biceps curl
    10 reps

    Upright row
    10 reps

    Push-ups
    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)

    Knee driver
    10 reps (10 per side)

  • Learn The Techniques To Add 2 Inches To Your Arms In Just 8 Weeks
  • Discover How To Add 20lbs To Your Bench Press, 15lbs To Deadlift, And 20lbs To Your Squat In 3 Months
  • Look Better Feel Better and Raise Your Self-Esteem by Curing Your Cold Sores Once and For All.
  • The Perfect Add-on Program That Compliments Any Workout Program.
  • Build huge arms fast with old school arm building workouts these amazing old school Arm.
  • The legendary program that generates and measures your peak and sustained strength.
  • Get Bigger Rounder And Firmer Butts Naturally.
  • A complete off season hockey specific training program that will improve your hockey.
  • Are you frustrated that your expensive karoke player does not let you play.
  • Your Health And Fitness List Will Love This Complete Bodyweight Training Pgrm.
  • Discover how to build your ideal physique and keep it for the rest of your life.
  • Discover how adding this height specific workout helps you to grow taller in half the time.
  • Flavia DelMonte's Weight Loss and Fitness For Women - Get A Flawless Female Figure
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  •  

    Lying chest fly
    10 reps

    Related:

    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

     

  • Learn The Techniques To Add 2 Inches To Your Arms In Just 8 Weeks
  • The Perfect Add-on Program That Compliments Any Workout Program.
  • Look Better Feel Better and Raise Your Self-Esteem by Curing Your Cold Sores Once and For All.
  • A complete off season hockey specific training program that will improve your hockey.
  • The legendary program that generates and measures your peak and sustained strength.
  • Your Health And Fitness List Will Love This Complete Bodyweight Training Pgrm.
  • Are you frustrated that your expensive karoke player does not let you play.
  • Discover how adding this height specific workout helps you to grow taller in half the time.
  • Get Bigger Rounder And Firmer Butts Naturally.
  • Discover How To Add 20lbs To Your Bench Press, 15lbs To Deadlift, And 20lbs To Your Squat In 3 Months
  • Discover how to build your ideal physique and keep it for the rest of your life.
  • Flavia DelMonte's Weight Loss and Fitness For Women - Get A Flawless Female Figure
  • Build huge arms fast with old school arm building workouts these amazing old school Arm.
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