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 ЁЯТк ЁЯФе тнРя╕П 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/ ЁЯСЙЁЯП╝ OR find all of the Zero30 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX тЬиTHE WORKOUT: 30-Minute No Equipment Arm Workout: Arms + Abs (Zero30 Day 7)тЬи тЦ║ EQUIPMENT: None! ЁЯСЙЁЯП╝ My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛтАЛ *Discount Code: NourishMoveLove тЦ║ INSTRUCTIONS: тЬФя╕П 3 Circuits (each circuit contains 3 STRENGTH exercises and 3 STRENGTH BURNOUT exercises) тЬФя╕П 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.) тЬФя╕П Repeat Each Circuit x 2 Sets тЬФя╕П Includes Mobility Warm-Up and Cool Down Stretching тЦ║Workout Outline: 1я╕ПтГгCIRCUIT 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 2я╕ПтГгCIRCUIT 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 3я╕ПтГгCIRCUIT 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 тЭдя╕П Find the breakdown of each of these exercises in this post: https://www.nourishmovelove.com/zero-30-no-equipment-arm-workout тЦ║ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKтАЛ _________________________________________________________ ЁЯСЦ WEARING (affiliate links): тЦ║ lululemon Wunder Train High-Rise Leggings - https://creatoriq.cc/3BUu3CE тЦ║ lululemon Wunder Train Longline Bra - https://creatoriq.cc/3RaTS5O _________________________________________________________ тЦ║ 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 _________________________________________________________ тЦ║ЁЯд░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 _________________________________________________________ ЁЯСЙЁЯП╝ Find all of the Zero30 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX ЁЯУЕ 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/ тнРя╕П FREE WORKOUT PROGRAM: Zero30тнРя╕П 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: тЦкя╕ПDay 1: Full Body Strength -- https://youtu.be/2we2gPU7Zys тЦкя╕ПDAY 2: HIIT Bodyweight Arm Workout -- https://youtu.be/Nr_1_TlZfOc тЦкя╕ПDAY 3: Bodyweight Leg Workout (STRENGTH) -- https://youtu.be/LPNPTTjdIhQ тЦкя╕ПDAY 4: Intense Yoga Workout -- https://youtu.be/afvdiUfBUiM тЦкя╕ПDAY 5: Bodyweight HIIT Workout -- https://youtu.be/fr-GDIh-kpk WEEK 2: тЦкя╕ПDAY 6: HIIT Leg Workout, No Equipment -- https://youtu.be/DShbl0K2y6o тЦкя╕ПDAY 7: No Equipment Arm Workout: Arms + Abs -- ЁЯУНYou are here! тЦкя╕ПDAY 8: Yoga -- https://youtu.be/1UqLUt1dYEY тЦкя╕ПDAY 9: Cardio + Core Workout At Home, No Equipment -- https://youtu.be/mM6hiv6hiUs тЦкя╕ПDAY 10: No Equipment Workout: Intense HIIT -- https://youtu.be/8z2siutoVqs _________________________________________________________ ЁЯЪи SUBSCRIBE 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
