It’s all about those biceps, triceps and abs in this workout!! We will work through this complex training to target the arms and abs with a combination of bodyweight and dumbbell exercises! Bicep curls, tricep dips and crunches plus lots more! Time to have some fun!

The timer will be on for 3 minutes per complex with 30 seconds rest inbetween!

You will simply need a pair of dumbbells, a chair for bodyweight dips and your mat! The dumbbells I am using for your reference are 8kg!

DIPS x15
PALMS UP CURL x10

X ARM CRUNCH x 15
REVERSE CRUNCH x15

TRICEP PUSH UP x10
HAMMER CURL x10

ALTERNATING DEADBUG x10
DOUBLE DEADBUG x10

‘SLOW’ DIPS x10
OVERHEAD TRICEP EXTENSION x10

TOE REACH x20
SIT UPS x10

LYING OVERHEAD EXTENSION x20
X1 DUMBBELL SKULLCRUSHERS x20

ALTERNATING LEG LOWER x20
BICYCLES x 20

ALTERNATING CROSS BODY CURL x10
WIDE CURLS x10

TUCK TO TOE TAP x10
ON ELBOWS TUCK TO EXTENSION x10

DEADSTOP TRICEP PUSH UP x10
COBRA PUSH UP x15

With complexes involving dumbbells on this channel, it is more important to focus on the quality of the reps than quantity you get get through in the 3 minutes. Take it slow and perform every single rep to the best of your ability! And never feel under pressure that you can’t stop and pause for a moment!

Within the first 3 minutes, your triceps and biceps will be feeling alive!!

This was a lot of fun!! You will literally be able to feel the heat from those arms!!

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Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases