30 Min KILLER Arms & Abs Workout with Weights | Weekly Routine ☑️

Grab a couple sets of dumbbells and let's build stronger, sculpted arms and shoulders while strengthening and shredding your abs and core! This is the perfect arms and abs workout that you can repeat weekly. WORKOUT DETAILS ⏱️ Duration: 30 minutes 🏋️ Equipment: 2 sets of dumbbells and a workout mat // Dan is using 20 & 30 lb and Tiff is using 5 & 10 lb dumbbells ⏱️ Arms Circuits: 3 rounds (5 exercises each), 40 sec work / 20 sec rest ⏱️ Abs Circuits: 3 rounds (7 exercises each), 30 sec work / 10 sec rest ⏱️ Alternate circuits: Arms → Abs → Arms → Abs → Arms → Abs Exercises for this 30 minute arms and abs workout with weights: 00:00 Get Ready! Arms Circuit 1 // 40/20 00:25 Dumbbell Bicep Curl 01:25 Overhead Tricep Extension 02:25 Dumbbell Crossbody Curl 03:25 Renegade Row 04:25 Front Raises (one dumbbell) Abs Circuit 1 // 30/10 05:25 Plank Shoulder Taps (Bodyweight) 06:05 Russian Twists (Bodyweight or Dumbbell) 06:45 Mountain Climbers (Bodyweight) 07:25 Leg Raises with Hip Lift 08:05 Bicycle Crunches 08:45 Long Scissor Kicks 09:25 Sit Up with Dumbbell Press / Prayer Crunch Arms Circuit 2 // 40/20 10:15 Hammer Curl to Press 11:15 Tricep Kickbacks 12:15 Alternating Twist Curls 13:15 Diamond Push Ups (Bodyweight) 14:15 Dumbbell Lateral Raises Abs Circuit 2 // 30/10 15:15 Side Plank Hip Dips (Right) 15:55 Side Plank Hip Dips (Left) 16:35 Flutter Kicks 17:15 Plank with Front Reach 17:55 L-Sit Toe Touches (Bodyweight or Dumbbell) 18:35 Knee Touch Crunches 19:15 Reverse Crunches Arms Circuit 3 // 40/20 20:05 Zottman Curls (Curl palms up, lower palms down) 21:05 Skull Crushers 22:05 Alternating Pause Curls 23:05 Incline Push Ups (Use one dumbbell) 24:05 Dumbbell Arnold Press Abs Circuit 3 // 30/10 25:05 Extend to Tuck (Bodyweight or Dumbbell) 25:45 Seated Crunch Kicks 26:25 Plank Knee Tucks 27:05 Cross Mountain Climbers 27:45 Oblique Heel Taps 28:25 Cross Reach Crunches 29:05 Crunch Pulses (hands behind head)

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