ARMS + ABS EXERCISES
6
6
At Home With
Weights
Arms + Abs
ARMS + ABS
on the same
day?
YES!
These exercises
strength train arms +
abs at the SAME TIME.
Targeting the upper
body and core muscles,
NO sit-ups or crunches!
Arms + Abs
Pairing two exercises consecutively
(arms + abs):
☑️Increases time under
tension
☑️Reduces rest time
☑️ Increases muscular endurance
Superset these 6
exercises at home
👉
Arms + Abs
1
KNEELING FIGURE 8
UPPER BODY STRENGTH
Targets:
All heads of
the shoulder muscles,
abs and core.
Arms + Abs
2
KNEELING
CHOP
AB/CORE MOVE
Targets:
The deep
transverse abdomens
muscles, oblique muscles,
back and shoulders.
Arms + Abs
3
CHEST
FLY
UPPER BODY STRENGTH
Targets:
Chest muscles,
both the larger pectoralis
major and the smaller
pectoralis minor.
Arms + Abs
4
CHEST PRESS
+ KICK OUT
AB/CORE MOVE
Targets:
Chest,
shoulders, triceps + core.
MOD:
Kick out 1 leg at a
time vs 2 legs.
Arms + Abs
5
TRICEP EXTENSIONS
UPPER BODY STRENGTH
Targets:
Triceps,
shoulders, core, glutes
and lower back muscles.
Arms + Abs
6
PUSH UP +
TAP
AB/CORE MOVE
Targets:
Chest,
shoulders, triceps,
back, abs and core
muscles.
Arms + Abs
Screenshot
Workout
1. Figure 8
2. Kneeling Chop
3. Chest Fly
4. Chest Press + Kick Out
5. Tricep Extensions
6. Push Up + Tap
DO IT:
Complete 30 sec strength, followed by 30 sec abs; rest 30 sec.
Arms + Abs
Try these
6 moves
w/ weights
In a 25-MIN
ARMS + ABS WORKOUT
AT HOME!
Full Workout