9 Exercises for Hot Arms and Abs

This gym workout routine will help you to sculpt your arms and to strengthen your core muscles. You need to warm up before a workout. Do some easy cardio for 3-5 minutes. It can be jogging or walking on a treadmill. Or you can do high knees and Jumping jacks. However, the best way to warm up your arms and abs is doing rowing machine.

Also, you need to stretch before exercising. Here, example of stretching exercises:

Hand walkout (5 reps)

Plank (30 sec.)

Alternating side lunge (5 reps of each leg, total 10)

Lunge With Reach and Twist (3 reps each side)

Here’s a workout that consists of 3 circuits and 9 different exercises. Every circuit contains 3 exercises. You must take a 1-minute break between sets.

Circuit 1

Repeat 3 times (rest 1 min., between each)

Standing Cable Wood Chop

Put the weight 15-25 pounds. Do 10 reps on each side.

Pallof Press

Set the weight to 10 pounds. 10 reps on each side.

Standing Cable Pullover

Set the weight to 10-15 pounds. Make 15 reps.

Circuit 2

Repeat 3 times (rest 1 min., between each)

Dumbbell Bench Press

Use 10-20 pounds dumbbells. Do 10 reps.

Single Arm Dumbbell Row

Grab a 10-pound dumbbell. Do 8 each side.

Triangle Shoulder

Hold 5-10-pound dumbbells. Do 5 reps in each direction.

Circuit 3

Repeat 2 times (rest 1 min., between each).

Plank with Knee Taps

Do 30 knees taps.

Dumbbell Russian Twist

Hold on a 15-pound dumbbell. Do 15 rotations.

Plank Shoulder Taps

Do 20 taps.

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