Weight Loss

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

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)
Lying chest fly 10 reps

Keep reading for details on how to do each move.

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