45-Minute Arms and Abs Workout | Dumbbells, Drop Set Format Video
Sculpted arms and a toned abs -- that's the goal of this 45-MINUTE ARMS AND ABS Workout! 🔥
This workout is a 'drop set' format -- meaning we'll reduce reps with each additional set. This is a great way to challenge yourself with heavy weights. You'll do the most intense set (in terms of how many reps there are) at the beginning of the workout, and then drop reps as you start to fatigue.
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✨THE WORKOUT: 45-Minute ARMS and ABS Workout✨
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I used 12 lbs, 15 lbs and 25 lbs in the workout video above.
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
👉Here are the adjustable PowerBlocks I used, a great option for heavier weights (affiliate link): https://amzn.to/3hFcnOC
► INSTRUCTIONS:
It looks like this:
✔️ 5 Circuits (2-3 upper body exercises per circuit)
✔️ Rep Drop Format (complete 14 reps on the first set, 12 reps on the second set, and 10 reps on the third set)
✔️ Repeat Each Circuit x3 Sets
✔️ Close out each circuit with an ab burnout🔥
►Workout Outline:
1️⃣ CIRCUIT ONE: BACK + ABS
Upper Body:
1) Alternating Back Fly OR Double Arm Back Fly
2) Single Arm Row, Right
3) Single Arm Row, Left
Ab FinisheR
1) Mermaid Obliques, Right
2) Mermaid Obliques, Left
3) Low Plank Hip Taps
2️⃣ CIRCUIT TWO: CHEST + ABS
Upper Body:
1) Single Arm Chest Press with Optional Single Leg Glute Bridge, Right
2) Single Arm Chest Press with Optional Single Leg Glute Bridge, Left
3) Standing Cross Body Chest Flys
Ab Finisher:
1) Hand Release Push Ups
2) 3 Cross Body Knee Drives + 1 Burpee
3️⃣ CIRCUIT THREE: SHOULDERS + ABS
Upper Body:
1) Arnold Press
2) Alternating Lat Raise or Double Lat Raise
Ab Finisher:
1) Crossbody Chop + Single Arm Shoulder Press - Right/Left
2) Sit Up + Alternating Shoulder Press + Pass
4️⃣ CIRCUIT FOUR: BICEPS + ABS
Upper Body:
1) Single Arm Hammer Curls, Right (optional balance curl)
2) Single Arm Hammer Curls, Left (optional balance curl)
3) Alternating Standard Curls
Ab Finisher:
1) Seated Twist with DB
5️⃣ CIRCUIT FIVE: TRICEPS + ABS
Upper Body:
1) Alternating or Double Arm Tricep Kick Backs
2) Lying Skull Crushers
Ab Finisher:
1) Reverse Plank Walk Out + 2 Toe Taps
2) Hollow Rock Hold
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►TIME STAMPS:
00:00 Workout Introduction
01:20 Warm Up
04:35 Circuit 1
14:15 Circuit 2
23:50 Circuit 3
30:25 Circuit 4
35:30 Circuit 5
43:00 Cool Down
❤️ Learn more about the benefits of upper body and core workouts in this post:
http://nourishmovelove.com/drop-set-arms-and-abs-workout
🎶 Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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This is a sponsored post in partnership with the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible. You can find out more about the Minnesota Pork Board, including my favorite high-protein recipes at https://www.mnpork.com/porkplease/
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⭐️ MORE of My MOST POPULAR Upper Body Workouts on YouTube:
► 25-Minute Arms + Abs Workout -- https://youtu.be/Hj6SEDwD5Uc
► 30-Minute TONED ARMS Workout -- https://youtu.be/n4SO1eOt6Ac
► 35-Minute Upper Body PULL WORKOUT -- https://youtu.be/GUnwWXd2Wog
► 35-Minute PUSH DAY WORKOUT -- https://youtu.be/f-_wmYdUE2M
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#armworkout #upperbodyworkout #coreworkout
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