25 Min Arm Workout + Core At Home Arm Workout + Dumbbells Strength Series - TIFF x DAN
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Rating: 4.5; Vote: 2
Welcome to todays at home workout focused on Arms & Core. This workout is part of our 5-day Strength Series.
This series focuses on building strength and stamina. Focus on high quality reps, making sure you get full extension on your lifts.
For this arm workout at home you'll need:
2 sets of dumbbells one heavier and one lighter. I'll be using 30 lb dumbbells for my heavy set and 10 lb dumbbells for my light set, a mat (or comfortable carpet / flooring) and a stable chair, bench or box.
This bicep and tricep workout consists of slower and controlled movements targeting the biceps and triceps to help add strength and build definition in your arms. Take your time and perform the movements slowly, concentrating on your form.
Each exercise of this dumbbell arm workout at home is performed for 50 seconds with 10 seconds rest to get ready for next exercise.
Well begin with 10 minutes bicep and tricep dumbbell exercises followed by a 10 min ab workout, and well end the workout with a 5 minute finisher to burn out the arms and core.
The workout will consist of the following exercises:
10 Minute Arm Workout
1: 11 Box Dips
2: 11 Alternating Curls Heavy Set of Dumbbells
3: 11 Diamond Pushups Chair, bench, couch, box, etc.
4: 11 Zottman Curls Light Set of Dumbbells
5: 11 Overhead Extensions Single Heavy Dumbbell
6: 11 Hammer Curls Heavy Set of Dumbbells
7: 11 Uneven Pushups No Equipment
8: 11 Two Hand Hammer Curls Single Heavy Dumbbell
9: 11 Tricep Kickbacks Heavy Set of Dumbbells
10: 11 Circular Curls Light Set of Dumbbells
10 Mins Abs Workout
11: 11 Crunches
12: 11 Tabletop Toe Taps
13: 11 Leg Lifts
14: 11 Scissor Kicks
15: 11 Jackknives
16: 11 Reverse Crunch Kick Up
17: 11 Knee To Elbow Crunch Right
18: 11 Knee To Elbow Crunch Left
19: 11 Single Leg Knee Dive Left
20: 11 Single Leg Knee Dive Right
5 Min Finisher
21: 11 Lower Curls - Your Light Set of Dumbbells
22: 11 Upper Curls - Your Light Set of Dumbbells
23: 11 Hammer Curls with Rotation - Your Heavy Set of Dumbbells
24: 11 Dips
25: 11 Close Grip Pushups
Push yourself and remember to fully engage your biceps and triceps and focus on high quality reps to help strengthen your biceps and triceps!
Brad: Liked this one but the text sating which excercise is coming up next could do with being a lot earlier Date: 2022-06-05
