Day 6: 40 Min ARMS & ABS WORKOUT // 6WS1

 


WORKOUT DETAILS ⏱️ Duration: 40 minute workout 🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 40 seconds work, 20 seconds rest // We will complete the first bicep circuit (5 exercises), rest for 45 seconds, then repeat that same circuit a 2nd time before moving on to the next circuit – triceps. 45 second rest between each circuit. Repeat the first two circuits and all others will be no-repeat. The format for this arms and abs workout with weights is as follows: 0:20 - Hammer Curls 1:20 - Waiter’s Curl 2:20 - Concentration Curl R 3:20 - Concentration Curl L 4:20 - Wide Curls Rest 45 Seconds + Repeat 11:10 - Tricep Press 12:10 - Lying Tricep Extensions 13:10 - Skull Crushers 14:10 - One Arm Over Extension R 15:10 - One Arm Over Extension L Rest 45 Seconds + Repeat 22:00 - Bicycles 23:00 - Runner’s Sit Up 24:00 - Hollow Hold 25:00 - Tuck to Hollow 26:00 - Leg Raise + Hip Lift 27:00 - Single Leg Drops 28:00 - Side Crunch R 29:00 - Side Oblique Extension R 30:00 - Side Crunch L 31:00 - Side Oblique Extension L Rest 45 Seconds 32:25 - Lower Curls 33:25 - Upper Curls 34:25 - Alternating Curls 35:25 - Curl Hold Rest 45 Seconds 36:50 - Dips 37:50 - Tricep Overhead Extension 38:50 - Dead Stop Push Up (pause at the bottom) 39:50 - Narrow Push Up Pulses




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