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

Set 1: 2 round

Elbow Plank

30 secondi

Downward Facing Dog

30 secondi

Plank

30 secondi

Chaturanga

20 secondi

Sphinx Pose

30 secondi

Downward Facing Dog

30 secondi

Fold Forward

45 secondi

Mountain Pose with Prayer Hands

45 secondi

Rest

30 secondi

Set 2: 1 round

Push-Ups

12 ripetizioni

Rest

10 secondi

Pesi: Leggero

Dumbbell Upright Rows

12 ripetizioni

Pesi: Leggero

Hammer Curls

12 ripetizioni

Pesi: Leggero

Dumbbell Lateral Shoulder Raises

12 ripetizioni

Pesi: Leggero

Dumbbell Front Raises

12 ripetizioni

Pesi: Leggero

Alternating Bent Over Rows

12 ripetizioni

Pesi: Leggero

Bicep Curls

12 ripetizioni

Pesi: Leggero

Dumbbell Rear Lateral Raises

12 ripetizioni

Rest

45 secondi

Set 3: 2 round

Push-Ups

12 ripetizioni

Rest

30 secondi

Pesi: Pesante

Dumbbell Upright Rows

12 ripetizioni

Pesi: Moderato

Hammer Curls

12 ripetizioni

Rest

20 secondi

Pesi: Leggero

Dumbbell Lateral Shoulder Raises

12 ripetizioni

Pesi: Moderato

Dumbbell Front Raises

12 ripetizioni

Rest

20 secondi

Pesi: Pesante

Alternating Bent Over Rows

12 ripetizioni

Rest

20 secondi

Pesi: Moderato

Bicep Curls

12 ripetizioni

Rest

20 secondi

Pesi: Leggero

Dumbbell Rear Lateral Raises

12 ripetizioni

Rest

45 secondi

Pesi: Moderato

Tricep Kickbacks

12 ripetizioni

Pesi: Moderato

Tricep Extensions

12 ripetizioni

Rest

1 minuto

Set 4: 2 round

Elbow Plank

30 secondi

Full Plank with Leg Lifts

30 secondi

Rest

25 secondi

Plank with Shoulder Taps

30 secondi

Rest

15 secondi

Yoga Bridge

30 secondi

Crunchy Frogs

30 secondi

Rest

25 secondi

Pulse Ups

30 secondi

Bicycle Crunches

30 secondi

Rest

15 secondi

Crunches

30 secondi

Rest

15 secondi

Kimura Sit-Ups

30 secondi

Rest

15 secondi

Ankle Grabbers

30 secondi

Rest

15 secondi

90-90 Crunches

30 secondi

Rest

15 secondi

Ab Chop Ups

30 secondi

Rest

15 secondi

Russian Twists

25 secondi

Cat Cow

30 secondi

Set 5: 1 round

Camel

1 minuto

Big Toe Forward Bend

1 minuto

Step or Hop to Plank

20 secondi

Downward Facing Dog

30 secondi

Dolphin Dog

45 secondi

Child's Pose

45 secondi

Cow Face Pose with Left Leg Straight

45 secondi

Cow Face Pose with Right Leg Straight

45 secondi

Bicep Stretches

1 minuto

Transition

10 secondi

Side Bends

30 secondi

Left Arm Cross Stretch

25 secondi

Right Arm Cross Stretch

25 secondi

Tricep Stretches

1 minuto

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