45-Minute Arms and Abs Workout | Dumbbells, Drop Set Format
Sculpted arms and a toned abs -- that s the goal of this 45-MINUTE ARMS AND ABS Workout! ЁЯФе 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. ЁЯЪиSUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe ЁЯТЬ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join тЬиTHE WORKOUT: 45-Minute ARMS and ABS WorkoutтЬи тЦ║ EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I used 12 lbs, 15 lbs and 25 lbs in the workout video above. ЁЯСЙMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛ *Discount Code: NourishMoveLove ЁЯСЙHere are the adjustable PowerBlocks I used, a great option for heavier weights (affiliate link): https://amzn.to/3hFcnOC тЦ║ INSTRUCTIONS: It looks like this: тЬФя╕П 5 Circuits (2-3 upper body exercises per circuit) тЬФя╕П Rep Drop Format (complete 14 reps on the first set, 12 reps on the second set, and 10 reps on the third set) тЬФя╕П Repeat Each Circuit x3 Sets тЬФя╕П Close out each circuit with an ab burnoutЁЯФе тЦ║Workout Outline: 1я╕ПтГг 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 2я╕ПтГг 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 3я╕ПтГг 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 4я╕ПтГг 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 5я╕ПтГг 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 _________________________________________________________ тЦ║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 тЭдя╕П Learn more about the benefits of upper body and core workouts in this post: http://nourishmovelove.com/drop-set-arms-and-abs-workout ЁЯО╢ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKтАЛ _________________________________________________________ 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/ _________________________________________________________ тнРя╕ПFAQ s + TRAINER TIPS: тЦ║How often should I do this workout? It all depends on your current fitness routine and goals. Try adding this workout to your workout routine once a week. A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ тЦ║ЁЯд░Is this workout Pregnancy-Friendly? This one has a lot of ab work. You can modify by subbing our pregnancy safe ab exercises, OR try this pregnancy-friendly arm workout: https://youtu.be/eWp3jlIn5Rc _________________________________________________________ тнРя╕П MORE of My MOST POPULAR Upper Body Workouts on YouTube: тЦ║ 25-Minute Arms + Abs Workout -- https://youtu.be/Hj6SEDwD5Uc тЦ║ 30-Minute TONED ARMS Workout -- https://youtu.be/n4SO1eOt6Ac тЦ║ 35-Minute Upper Body PULL WORKOUT -- https://youtu.be/GUnwWXd2Wog тЦ║ 35-Minute PUSH DAY WORKOUT -- https://youtu.be/f-_wmYdUE2M _________________________________________________________ ЁЯЪиSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe тЦ║SUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe тЦ║ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ тЦ║FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
