Sculpt Your Arms and Abs With Every Rep with this Quick, No-Equipment Workout

Sculpt Your Arms and Abs With Every Rep with this Quick, No-Equipment Workout

20-Minute, No-Equipment Upper Body and Core Workout 

Directions: Complete each exercise for 45 seconds, followed by a 15-second recovery. You’ll do four rounds total with a one-minute rest in between rounds. 

Exercises: 

  • Side plank lateral leg lift 
  • Tricep push up glute lift 
  • Straight arm side plank hip dips
  • Rocket launchers 

Side Plank Lateral Leg Lift – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Tricep Push Ups with Glute Lift – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Straight Arm Plank Hip Dips – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Rocket Launchers – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Upper Body Dumbbell and Body Weight Circuit

Try this UPPER BODY 💪 focused circuit with a little bit of core sprinkled in! Save, try, share and CRUSH! 

1️⃣Bicep curl to outward rotation 

2️⃣Push up to shoulder tap 

3️⃣Alternating Arnold press 

4️⃣Plank jack renegade rows 

👉Circuit: 

Complete 4 rounds 

30 seconds each side 

10 seconds rest between each exercise 

👉Equipment Needed: 

1. Dumbbells – recommended 5-12 lbs 

2. Bodyweight