30-Minute Abs and Arms Workout (No Equipment) | Zero30 Day 7
Sculpt your upper body AND core with this ABS and ARMS workout at home - no equipment needed! Zero30 DAY 7: 30-Minute No Equipment Workout: ABS AND ARMS đĒ đĨ âī¸ Zero30 is a FREE 2-Week, No Equipment, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/zero-30/ đđŧ OR find all of the Zero30 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX â¨THE WORKOUT: 30-Minute No Equipment Arm Workout: Arms + Abs (Zero30 Day 7)⨠âē EQUIPMENT: None! đđŧ My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ *Discount Code: NourishMoveLove âē INSTRUCTIONS: âī¸ 3 Circuits (each circuit contains 3 STRENGTH exercises and 3 STRENGTH BURNOUT exercises) âī¸ Timed Intervals (Perform each STRENGTH exercise for 40 seconds of work, followed immediately by a BURNOUT exercise for 20 seconds. Then a 20 second rest.) âī¸ Repeat Each Circuit x 2 Sets âī¸ Includes Mobility Warm-Up and Cool Down Stretching âēWorkout Outline: 1ī¸âŖCIRCUIT ONE 1) 2 Plank Walks, Hop to Bear and Shoulder Tap 2) High Plank Walk Outs 3) Jab, Cross, Speedbag 4) Cross Punch 5) Single-Sided Half Crunch to Full Crunch 6) Bicycle Crunch 2ī¸âŖCIRCUIT TWO 1) Superman, Plank and Row 2) Prone Lat Pulls 3) Jab, Cross, Hook, Uppercut 4) Hook and Tap 5) Rolling Low Plank and Back Fly 6) Modified Side Plank and Toe Tap 3ī¸âŖCIRCUIT THREE 1) Wide Push Up to Narrow Push Up 2) Narrow Push Ups 3) Crab Walk and Alternating Toe Tap 4) Boat Pose and Alternating Toe Tap 5) Single, Single, Double Leg Lowers 6) Scissor Chops â¤ī¸ Find the breakdown of each of these exercises in this post: https://www.nourishmovelove.com/zero-30-no-equipment-arm-workout âē Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ _________________________________________________________ đ WEARING (affiliate links): âē lululemon Wunder Train High-Rise Leggings - https://creatoriq.cc/3BUu3CE âē lululemon Wunder Train Longline Bra - https://creatoriq.cc/3RaTS5O _________________________________________________________ âē TIME STAMPS: 00:00 Workout Introduction 00:55 Warm Up 03:55 Circuit 1 13:25 Circuit 2 22:50 Circuit 3 33:12 Cool Down _________________________________________________________ âēđ¤°Is this workout Pregnancy/Postpartum Friendly? You can make it work with modifications (slow down movements as needed and add an incline to planks, and avoid all twisting/belly down motions). Alternatively, sub this 25-Minute Arms and Abs Superset Workout https://youtu.be/Hj6SEDwD5Uc _________________________________________________________ đđŧ Find all of the Zero30 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX đ Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/zero-30/ âī¸ FREE WORKOUT PROGRAM: Zero30âī¸ This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in! WEEK 1: âĒī¸Day 1: Full Body Strength -- https://youtu.be/2we2gPU7Zys âĒī¸DAY 2: HIIT Bodyweight Arm Workout -- https://youtu.be/Nr_1_TlZfOc âĒī¸DAY 3: Bodyweight Leg Workout (STRENGTH) -- https://youtu.be/LPNPTTjdIhQ âĒī¸DAY 4: Intense Yoga Workout -- https://youtu.be/afvdiUfBUiM âĒī¸DAY 5: Bodyweight HIIT Workout -- https://youtu.be/fr-GDIh-kpk WEEK 2: âĒī¸DAY 6: HIIT Leg Workout, No Equipment -- https://youtu.be/DShbl0K2y6o âĒī¸DAY 7: No Equipment Arm Workout: Arms + Abs -- đYou are here! âĒī¸DAY 8: Yoga -- https://youtu.be/1UqLUt1dYEY âĒī¸DAY 9: Cardio + Core Workout At Home, No Equipment -- https://youtu.be/mM6hiv6hiUs âĒī¸DAY 10: No Equipment Workout: Intense HIIT -- https://youtu.be/8z2siutoVqs _________________________________________________________ đ¨ SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âēSUBSCRIBE 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 âē Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
