Strengthen your upper body and tone your core all at once with this ab and arm workout with dumbbells. Not all 10 moves use weights — some are bodyweight exercises — making it a well-rounded workout to really target your arms and abs. This workout is fast-paced and intense, and even though it’ll take under 20 minutes, you’ll definitely be sore tomorrow. Use lighter dumbbells if you’re a beginner, or challenge yourself with heavier dumbbells if you’re more experienced.
Dumbbell Arm and Ab Workout
Equipment needed: Pair of medium-weight dumbbells and a medicine ball (there’s a modification below if you don’t have one).
Directions: Warm up with three to five minutes of light cardio, then complete three rounds of the below workout. Cool down with three to five minutes of stretching.
| Exercise | Reps |
|---|---|
| Wide biceps curl | 10 reps |
| Upright row | 10 reps |
| Push-up | 10 reps |
| Hip raise with leg extension | 10 reps |
| Ball slam (do dumbbell thruster if you don’t have a medicine ball) | 10 reps |
| Seated Russian twist | 10 reps (10 per side) |
| Plank dumbbell row | 10 reps (5 per side) |
| Dumbbell crossover punch | 10 reps (10 per side) |
| Knee driver | 10 reps (10 per side) |
| Lying chest fly | 10 reps |
Keep reading for details on how to do each exercise.