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
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/
OR find all of the Zero30 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX
SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
THE WORKOUT: 30-Minute No Equipment Arm Workout: Arms + Abs (Zero30 Day 7)
► EQUIPMENT: None!
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
3 Circuits (each circuit contains 3 STRENGTH exercises and 3 STRENGTH BURNOUT exercises)
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.)
Repeat Each Circuit x 2 Sets
Includes Mobility Warm-Up and Cool Down Stretching
►Workout Outline:
1⃣CIRCUIT 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
2⃣CIRCUIT 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
3⃣CIRCUIT 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
Find the breakdown of each of these exercises in this post:
https://www.nourishmovelove.com/zero-30-no-equipment-arm-workout
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
_________________________________________________________
WEARING (affiliate links):
► lululemon Wunder Train High-Rise Leggings - https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Longline Bra - https://creatoriq.cc/3RaTS5O
_________________________________________________________
► 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
_________________________________________________________
►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
_________________________________________________________
Find all of the Zero30 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX
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/
FREE WORKOUT PROGRAM: Zero30
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:
Day 1: Full Body Strength -- https://youtu.be/2we2gPU7Zys
DAY 2: HIIT Bodyweight Arm Workout -- https://youtu.be/Nr_1_TlZfOc
DAY 3: Bodyweight Leg Workout (STRENGTH) -- https://youtu.be/LPNPTTjdIhQ
DAY 4: Intense Yoga Workout -- https://youtu.be/afvdiUfBUiM
DAY 5: Bodyweight HIIT Workout -- https://youtu.be/fr-GDIh-kpk
WEEK 2:
DAY 6: HIIT Leg Workout, No Equipment -- https://youtu.be/DShbl0K2y6o
DAY 7: No Equipment Arm Workout: Arms + Abs -- You are here!
DAY 8: Yoga -- https://youtu.be/1UqLUt1dYEY
DAY 9: Cardio + Core Workout At Home, No Equipment -- https://youtu.be/mM6hiv6hiUs
DAY 10: No Equipment Workout: Intense HIIT -- https://youtu.be/8z2siutoVqs
_________________________________________________________
SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe
►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
► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove
www.nourishmovelove.com
_____________________________
#absworkout #bodyweightworkout #armworkout