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25-Minute Arms and Abs Workout At Home (Supersets)

Challenge your upper body AND core muscles in one quick and effective Arms and Abs Workout! Superset five arm exercises with five abs exercises to strengthen and fatigue ALL the muscles between your hips and your head! Target the biceps, triceps, back, shoulders, chest, upper abs, lower abs and obliques — in under 30 minutes with this Arms and Abs Workout at home with weights!

*You also can view this 25-Minute SUPERSET Arms and Abs Workout with Weights on YouTube. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

Jump to Arms and Abs Workout

You LOVED this Lower Body Superset Workout and asked for an arm workout like it.

So here’s the 25-Minute Arms and Abs Workout in superset format. 

This arms and abs SUPERSET WORKOUT combines upper body strength exercises with functional core exercises back-to-back to burn out your arm muscles and build strong, defined ab muscles — all in under 25 minutes!

Can You Workout Arms and Abs On The Same Day?

YES! Several of the exercises in this workout strength train arms and abs at the SAME TIME.

Your core works to stabilize your body as you rotate through the spine and extend your arms and legs away from the trunk of your body.

Think about which muscles you feel when you reach to put groceries on the top shelf, or twist to reach across your body. Although it’s your arms are moving, your core is stabilizing you.

This translates into arm workouts as well. Although your shoulders are doing the major lifting in a shoulder press, your abs still have to be engaged as you press the weights overhead. 

This dumbbell arm and ab workout specifically targets both the upper body and the core muscles — NO sit-ups or crunches!

arms and abs | shoulder exercise with dumbbell

What is a Superset Workout?

Simply put, a superset workout pairs two different exercises back-to-back with short rests or no rest in between exercises. You can complete supersets by counting reps, or using timed intervals (this arms and abs workout uses timed intervals).

The main benefit of supersets is that they are EFFICIENT.

Superset workouts save time by reducing the rest time between two exercises. Thus, you’re performing more work in less time. Personal trainers use superset workouts to increase the intensity of workouts by overloading a muscle group.

Pairing two exercises consecutively increases the time under tension (or the amount of work that your muscles have to do) AND reduces rest time.

This is beneficial for increasing muscular hypertrophy and endurance in a short amount of time. 

Arms and Abs Workout At Home (Video)

25-Minute Arms and Abs Workout At Home With Weights (Supersets)

Tone your arms and abs at the SAME TIME with this 25-minute arms and abs workout at home.

Not only will you build strength in the biceps, triceps, chest, back, shoulders AND core; but the superset format will get your heart pumping too.

Minimal rest between exercises means we’re increasing the intensity, making this a quick AND efficient dumbbell arms and abs workout.

Modifications are offered to scale each move from beginner (and pregnancy/postpartum-friendly) to advanced. Making this a good arms and abs workout for beginners, BUT you can make it more advanced with heavier weights.

I suggest adding this upper body workout to your weekly fitness routine once a week.

Workout Equipment:

Medium to heavy weights. We are using 15-20 lbs in this superset workout.

Workout Instructions:

Click here to follow along with this Arms and Abs Supersets Workout (video at the top of this post). The video will provide demonstrations of each exercise. 

I’ll coach you through all 10 upper body and core exercises, providing form cues and modifications.

Alternatively, work through these arms and ab exercises below at your own pace.

The Arms and Abs Workout Looks Like This:

  • 5 Arms and Abs Superset Circuits (2 consecutive moves per circuit, one arm exercise and one ab exercise)
  • Timed Intervals (30 seconds of upper body strength immediately into 30 seconds of abs, then rest 30 seconds)
  • Repeat Each Circuit x2 Sets

Arms and Abs Workout With Dumbbells (SUPERSETS)

SUPERSET ONE: BACK

  1. Arms: Single Arm Balance Back Row, R/L
  2. Abs: Single Arm Plank with Dumbbell Push/Pull, R/L

SUPERSET TWO: SHOULDERS

  1. Arms: Kneeling Figure 8
  2. Abs: Half Kneeling Dumbbell Chop, R/L

SUPERSET THREE: CHEST

  1. Arms: Chest Fly
  2. Abs: Chest Press + Double/Single Leg Kick Out

SUPERSET FOUR: BICEPS

  1. Arms: 3 Bicep Curls, 3 Bicep Pulses (Standard Curl + Hammer Curl)
  2. Abs: Halo Abs

SUPERSET FIVE: TRICEPS

  1. Arms: Overhead Tricep Extensions
  2. Abs: Single Arm Elevated Push Up + Shoulder Tap R/L

arms and abs workout | dumbbell bicep curl

10 Arms and Abs Exercises With Weights

1. Single Arm Balance Back Row

Targets: Mainly the latissimus dorsi (or lats; the largest back muscle) and core.

how to do a balance single arm row | arms and abs

How to do a Balance Single Arm Back Row:

  1. Start standing, feet shoulder-width apart, knees slightly bent. Hold one dumbbell in your right hand at your side (palm facing in).
  2. Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in). Add a balance element by driving your right leg straight back behind you (keeping a bent standing left leg).
  3. Hold this position while performing a single arm row on the right arm. Pull your right elbow up to meet your right rib cage; squeezing your back and keeping your shoulder down and back.
  4. Control the dumbbell back down to the starting position. Think up on a 1 count, down slow and controlled on a 2 count.
  5. Repeat on the left side of the body in the next set.

Modification: Follow Lindsey (on the right) and omit the balance element. Instead, take a staggered stance — left foot forward, right foot back.

2. Single Arm Plank with Dumbbell Push/Pull

Targets: Upper abs, lower abs, obliques, transverse abs, shoulders and back (lats).

dumbbell slide in plank | arm and ab workout

How to do a Single Arm Plank with Dumbbell Slide:

  1. Start in a single arm low plank position or single arm forearm plank. Right forearm resting on the mat, right shoulder over elbow and core engaged. Place your left hand on the back head of a dumbbell.
  2. Hold this single arm plank as you “push” the dumbbell straight out in front of you (straightening your arm).
  3. Then, “pull” the dumbbell back towards you as you return to the starting position.
  4. Try to keep your hips stable and square to the mat as you push and pull the dumbbell. Keep your hips in line with the rest of your body to avoid sagging hips or piked hips.
  5. Repeat this push/pull of the dumbbell with your left arm for the first set. Switch sides on the next set.

Modification: Follow Lindsey (on the right) and take the plank from your knees.

3. Kneeling Dumbbell Figure 8

Targets: All heads of the shoulder muscles including the anterior deltoid, medial deltoid and upper portion of the pecs (chest muscles); AND abs and deep transverse abdominal core muscles.

This sneaky hard shoulder exercise has been noted one of the best exercises to build strong, defined shoulders. 

Dumbbell Press Out and Figure 8 for shoulders

How to do a Kneeling Dumbbell Press Out and Figure 8:

  1. Start in a kneeling position, knees under hips, core engaged.
  2. Hold one dumbbell vertically with both hands. Press the dumbbell straight out in front of you at shoulder height with a slight bend in the elbows.
  3. Brace your core tightly as you draw a “figure 8” with the dumbbell.
  4. Repeat this movement.

Modification: You can always perform this shoulder exercise from a standing position. Note, the farther the dumbbell is away from your body, the harder this exercise will be.

4. Half Kneeling Chop 

Targets: The deep transverse abdomens muscles, oblique muscles, hips, back, shoulders and core.

crossbody chop | ab exercises with weights

How to do a Half Kneeling Dumbbell Chop:

  1. Start in a kneeling position, knees under hips, core engaged. Keep your left knee on the mat and place your right foot flat on the mat, right thigh parallel to the ground (right knee in line with right hip).
  2. Hold one dumbbell horizontally between your hands. Bring the dumbbell to the outside of your left hip.
  3. Then exhale as you use your abs and obliques to drive the dumbbell crossbody, extending your arms up overhead on the right side. Think left hip to right shoulder.
  4. Lower the dumbbell with control back towards your left hip, returning to the starting position. Repeat this movement.
  5. Switch sides, performing this movement on the right side for the second set.

Modification: You can always perform this wood chop ab exercise from a standing position.

5. Dumbbell Chest Fly

Targets: Chest muscles, both the larger pectoralis major and the smaller pectoralis minor.

dumbbell chest fly | arms exercise with weights

How to do a Dumbbell Chest Fly:

  1. Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand, arms extended above your shoulders, palms facing in towards each other. Legs bent at 90 degrees, feet pressed firmly into the floor.
  2. Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended (slight bend in the elbows).
  3. Exhale as you pull the dumbbells back to starting position, squeezing your chest muscles together. Keep your chest puffed out and your elbows slightly bent.

6. Chest Press + Double or Single Leg Kick Out

Targets: Chest (pecs), shoulders (deltoids), triceps, upper and lower abs.

chest press and leg extensions | working the arms and abs at the same time

How to do a Chest Press and Double or Single Leg Kick Out:

  1. Lay flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with feet lifted off the mat in front of you, knees bent at a 90-degree angle. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
  2. Exhale as you push both dumbbells overhead at the same time (dumbbell chest press); dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
  3. As you press the dumbbells overhead, engage your core and legs extend straight out (extend one or both legs).
  4. Then, simultaneously lower the dumbbells back towards your chest with control as you pull your legs back in to a 90-degree angle. Repeat this chest press and leg kick out movement.

Modification: Follow Lindsey (on the right) and alternate kicking out one leg at a time with every chest press.

7. 3 Bicep Curls, 3 Bicep Pulses (Standard Curl + Hammer Curl)

Targets: The long head of the biceps (outer bicep muscle), the short head of the biceps (inner bicep muscle), abs and forearms.

Bicep curls with dumbbells

How to do 3 Bicep Curls, 3 Bicep Pulses:

  1. Start standing with feet under hips, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Keep your elbows locked by your sides, and shoulders out for your ears with shoulder blades pulled down; squeeze your bicep muscle to curl the weights up to shoulder-height as you exhale.
  3. With control, slowly lower the dumbbells down to your sides. Return to the starting position and repeat this movement for 3 full-range bicep curls.
  4. At the top of the third bicep curl, lower the dumbbells halfway down, stopping when your elbows are at a 90-degree angle.
  5. Perform 3 bicep pulses; lifting the dumbbells up an inch and then lowering them down an inch.
  6. After the third bicep pulse, lower the dumbbells all the way down to the starting position and repeat this 3 curl, 3 pulse sequence.
  7. On the second set, alternate 3 hammer curls and 3 hammer pulses (instead of 3 standard curls). To perform a hammer curl, hold a dumbbell in each hand at your sides, palms facing in towards each other.

Modification: Omit the biceps pulses and just perform standard bicep curls.

8. Halo Abs

Targets: The abs and core from every angle — upper abs, lower abs, obliques and deep transverse abdominals. Shoulder mobility is also an important part of this core exercise.

halo abs or dumbbell halo core exercise

How to do Halo Abs or Dumbbell Halo:

  1. Stand with feet hip-distance apart, core engaged and soft bend in your knees.
  2. Hold one dumbbell horizontally between your hands at your right hip.
  3. Brace your core tight as you pull the dumbbell in a smooth motion from your right hip to left shoulder and then behind and around your head, before bringing it down to your left hip.
  4. Repeat in the opposite direction.

9. Overhead Tricep Extensions

Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.

overhead tricep extensions with one dumbbell

How to do Dumbbell Overhead Tricep Extensions:

  1. Stand with feet hip-distance apart, core engaged and soft bend in your knees.
  2. Hold one dumbbell vertically between your palms overhead.
  3. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
  4. Raise the dumbbell all the way up, overhead.
  5. Then, lower the dumbbell back down behind your head. Repeat this movement.
  6. Think ‘hide the dumbbell, show the dumbbell’, if you were watching yourself in a mirror.

10. Single Arm Elevated Push Up + Shoulder Tap

Targets: Chest, shoulders, triceps, abs, obliques and core muscles.

push up and shoulder tap

How to do Single Arm Elevated Push Up and Shoulder Tap:

  1. Start in a high plank position with your shoulders stacked over your wrists. Place your left hand flat on the mat and your right hand on the head of a stable dumbbell. Pull your kneecaps up towards your belly, feet hip-width apart.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position.
  5. Once you’re in the high plank position, pull your left hand up to tap your right shoulder.
  6. Return your left hand to the mat and repeat the push up and shoulder tap sequence. Switch sides for the second set.

Modification: Follow Lindsey (on the right) and take the plank and push up from your knees. Alternatively, omit placing one hand on a weight and place both hands on the mat.

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