ARMS + ABS EXERCISES

6

At Home With  Weights

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!

Pairing two exercises consecutively  (arms + abs): ☑️Increases time under tension ☑️Reduces rest time ☑️ Increases muscular endurance

Superset these 6 exercises at home 👉

1

KNEELING FIGURE 8

UPPER BODY STRENGTH

Targets: All heads of the shoulder muscles, abs and core.

2

KNEELING  CHOP

AB/CORE MOVE

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

3

CHEST  FLY

UPPER BODY STRENGTH

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

4

CHEST PRESS  + KICK OUT

AB/CORE MOVE

Targets: Chest,  shoulders, triceps + core. MOD: Kick out 1 leg at a time vs 2 legs. 

5

TRICEP EXTENSIONS

UPPER BODY STRENGTH

Targets: Triceps,  shoulders, core, glutes  and lower back muscles.

6

PUSH UP +  TAP

AB/CORE MOVE

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

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.

Try these  6 moves w/ weights

In a 25-MIN ARMS + ABS WORKOUT  AT HOME!