HIIT Workouts

Arms + Abs Dumbbell Workout {8 Compound Exercises to Strengthen + Tone}

The ultimate arms and abs dumbbell workout! Get a better return on your rep-investment by maximizing the number of muscles you engage in these 8 compound upper body exercises.

Happy Thanksgiving week friends! I love this time of year because it forces us to stop and think about all the amazing things in life we are grateful for. It’s so easy to get caught up in the daily grind, focusing on our to-do lists and never stopping to give thanks and praise, appreciating all that we have.

I’m so guilty over here, just ask my husband how many weeks in a row he’s heard, ‘I just have to get through this really busy week…then things will slow down and we can do x, y and z.’ So I’m seriously looking forward to the short week ahead and taking Thursday and Friday completely away from work to kick back and relax with family.

And although I love a good deal, I’ll be spending Black Friday snuggled in at home sipping tea and starting the nesting phase because our bathroom remodel is finally done this week!

Speaking of a good deal,  you’ve probably heard the term, ‘two-fer’ before. It’s getting a two for one deal — two coffees for the price of one, two recipes from the same ingredient list, or in this case working two major muscle groups in one workout. Think of it as getting a better return on your rep-investment by targeting multiple muscle groups at the same time. 

Challenge your arms and abs with these 8 compound upper body exercises that require balance and constant core engagement. It’s a quick but effective, 20-minute workout designed to strengthen and tone your biceps, triceps, back, shoulders, chest and abs {I guess that makes it a six-fer?!}.

If you have more than 20-minute to break a sweat, this arms and abs dumbbell workout pairs well with an  outdoor run, treadmill sprints, or cardio of your choice. 

This workout includes several balance-based exercises {balance bicep curl, single leg back fly, curl to press with front kick, tree pose overhead tricep kicks and ect}, if you need more stability you can always kickstand your foot placing 80% of your weight in your balancing leg and 20% of your weight in your floating leg. Or you can remove the balance aspect altogether and focus on maintaining constant core engagement with two feet planted on the ground. 

the workout: arms + abs dumbbell workout

This arms + abs workout requires a set of medium dumbbells {5-to-20 lbs}. Complete 12 repetitions per exercise. Repeat circuit one x 2 sets before moving onto circuit two, which will also be repeated x 2 sets. 

Alternate your standing or balance leg on the second set of each circuit {ex. perform balance bicep curls standing on the right leg the first time through circuit one, then stand on the left leg for the second set of balance bicep curls}.

Circuit One:

1. Balance Bicep Curl
2. Plank + Single Arm Tricep Kick {12 reps per arm}
3. Single Leg Back Fly
4. Inverted + Regular Push Up Combo

X 2 Sets

Circuit Two:

1. Curl to Press + Knee Raise with Kick
2. Tree Pose Overhead Tricep Kick {12 reps per arm}
3. Side Plank + Single Arm Row to T {12 reps per arm}
4. Push Ups

X 2 Sets

see video above for complete workout and proper exercise form. 

Balance Bicep Curl

Plank + Single Arm Tricep Kick {12 reps per arm}

Single Leg Back Fly  

Inverted + Regular Push Up Combo

Curl to Press + Knee Raise with Kick

Tree Pose Overhead Tricep Kick {12 reps per arm}

Side Plank + Single Arm Row to T {12 reps per arm}

Push Ups

If you like this workout, you’ll also love these 6 additional arm and ab exercises. Adding these two upper body and core workouts to your fitness routine 2-3 times a week is a great way to build and maintain lean upper body muscle. 

the workout recap: arms + abs dumbbell workout

This arms + abs workout requires a set of medium dumbbells {5-to-20 lbs}. Complete 12 repetitions per exercise. Repeat circuit one x 2 sets before moving onto circuit two, which will also be repeated x 2 sets. Alternate your standing or balance leg on the second set of each circuit.

Circuit One:

1. Balance Bicep Curl
2. Plank + Single Arm Tricep Kick {12 reps per arm}
3. Single Leg Back Fly
4. Inverted + Regular Push Up Combo

X 2 Sets

Circuit Two:

1. Curl to Press + Knee Raise with Kick
2. Tree Pose Overhead Tricep Kick {12 reps per arm}
3. Side Plank + Single Arm Row to T {12 reps per arm}
4. Push Ups

X 2 Sets

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