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

Série 1 2 rondes

Elbow Plank

30 secondes

Downward Facing Dog

30 secondes

Plank

30 secondes

Chaturanga

20 secondes

Sphinx Pose

30 secondes

Downward Facing Dog

30 secondes

Fold Forward

45 secondes

Mountain Pose with Prayer Hands

45 secondes

Rest

30 secondes

Série 2 1 ronde

Push-Ups

12 réps

Rest

10 secondes

Poids: Léger

Dumbbell Upright Rows

12 réps

Poids: Léger

Hammer Curls

12 réps

Poids: Léger

Dumbbell Lateral Shoulder Raises

12 réps

Poids: Léger

Dumbbell Front Raises

12 réps

Poids: Léger

Alternating Bent Over Rows

12 réps

Poids: Léger

Bicep Curls

12 réps

Poids: Léger

Dumbbell Rear Lateral Raises

12 réps

Rest

45 secondes

Série 3 2 rondes

Push-Ups

12 réps

Rest

30 secondes

Poids: Lourd

Dumbbell Upright Rows

12 réps

Poids: Modéré

Hammer Curls

12 réps

Rest

20 secondes

Poids: Léger

Dumbbell Lateral Shoulder Raises

12 réps

Poids: Modéré

Dumbbell Front Raises

12 réps

Rest

20 secondes

Poids: Lourd

Alternating Bent Over Rows

12 réps

Rest

20 secondes

Poids: Modéré

Bicep Curls

12 réps

Rest

20 secondes

Poids: Léger

Dumbbell Rear Lateral Raises

12 réps

Rest

45 secondes

Poids: Modéré

Tricep Kickbacks

12 réps

Poids: Modéré

Tricep Extensions

12 réps

Rest

1 minute

Série 4 2 rondes

Elbow Plank

30 secondes

Full Plank with Leg Lifts

30 secondes

Rest

25 secondes

Plank with Shoulder Taps

30 secondes

Rest

15 secondes

Yoga Bridge

30 secondes

Crunchy Frogs

30 secondes

Rest

25 secondes

Pulse Ups

30 secondes

Bicycle Crunches

30 secondes

Rest

15 secondes

Crunches

30 secondes

Rest

15 secondes

Kimura Sit-Ups

30 secondes

Rest

15 secondes

Ankle Grabbers

30 secondes

Rest

15 secondes

90-90 Crunches

30 secondes

Rest

15 secondes

Ab Chop Ups

30 secondes

Rest

15 secondes

Russian Twists

25 secondes

Cat Cow

30 secondes

Série 5 1 ronde

Camel

1 minute

Big Toe Forward Bend

1 minute

Step or Hop to Plank

20 secondes

Downward Facing Dog

30 secondes

Dolphin Dog

45 secondes

Child's Pose

45 secondes

Cow Face Pose with Left Leg Straight

45 secondes

Cow Face Pose with Right Leg Straight

45 secondes

Bicep Stretches

1 minute

Transition

10 secondes

Side Bends

30 secondes

Left Arm Cross Stretch

25 secondes

Right Arm Cross Stretch

25 secondes

Tricep Stretches

1 minute

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