Arm + ab burner

Arm + Ab Workout - A Fit Mess
August 5, 2016

Hey friends! How’d your week turn out? Is it too early to start the weekend?


I’m working on some other projects right now so I’m going to hold off on posting my Friday faves until next week (I’ve got some good ones to highlight!). Today I want to share an awesome upper body and ab workout that will definitely get your body’s attention. The focus here is on your biceps and triceps with some abdominal work mixed in.


Here’s how to do it: perform 15 reps of each exercise in sequence. Rest for two minutes and then repeat 3 or 4 more times. If you want to add in some cardio, try doing 400 meter runs in between each circuit. I’ve added descriptions of each exercise below.


Arm + Ab burner - A Fit Mess



Exercise descriptions:

  • Dumbbell bicep curls: Hold a dumbbell in each hand. Keeping your shoulders back and down with your arms glued to your sides, curl each dumbbell up with palms facing the ceiling. Curl up to your shoulders and slowly lower back down.


  • Bent over tricep kickbacks: With a dumbbell in each hand bend at the waist, while keeping your back almost parallel to the floor. The upper arms should be close to your body and there should be a 90-degree angle between the forearms and the upper arm. Keeping your arms at your sides use the triceps to lift the weights and extend your arms completely. Slowly lower back down.


  • Hammer curls: Hold a dumbbell in each hand, keeping your shoulders back and your elbows glued to your sides. With palms facing toward each other (thumbs on top), bring the dumbbells up to your shoulders and slowly lower back down.


  • Overhead tricep extension: Stand with your feet slightly hips-width apart. Holding one moderate to heavy dumbbell with both hands, raise it up over your head with the palms facing up. Your hands should be in a triangle shape. Keeping your elbows close to your head lower the dumbbell back and raise it back up. Be sure to tuck your tailbone under so you don’t place added stress on your back.


  • Medicine ball seated twists: Sit on the floor with knees bent and your heels firmly planted in the floor. Holding a ball at your chest begin to twist from side to side. Be sure to keep your chest up and the ball close to your body.


  • Tricep push up on medicine ball: Start in a push up position. Placing both hands on the medicine ball slowly lower down until your chest reaches the ball. Press back up. Repeat. Be sure you don’t round your back and your tailbone stays tucked under.


  • Reverse crunch: Lie on your back with knees bent. Slowly raise your hips up, pressing your bellybutton into the floor. Try to bring your knees up and towards your face. Lower slowly (with control) back down.


  • V-ups: Lying on your back, press your bellybutton into the floor. Keeping your core stable, raise your arms and legs up to form a v-shape in the air. Lower slowly back down. If you’d like to make this more challenging, hold a 10 – 15# dumbbell in your hands.

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