Join me for a LIVE 30 Minute Arms and Abs Workout -- with options to perform these exercises from a standing position or seated position!
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This video is brought to you in partnership with nowfoods.com. I’ve used and loved NOW® sports nutrition, supplements and natural products for years! I'll link some of the products I use daily below.
GET A DISCOUNT on all nowfoods.com orders:
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I'm in the process of recovering from surgery on my torn meniscus, and will provide modifications showing how to perform each exercise from a seated position. These are great options for scaling the workout for beginners, SPD pain, or anyone looking for seated exercises.
Follow along with me for modifications, or stick with Rachel for standing options!
THE WORKOUT: 30-Minute Arms and Abs Workout (Seated or Standing)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We're using 10-20 lb dumbbells.
► FITNESS LEVEL: Beginner-Advanced with modifications offered for ALL fitness levels!
► INSTRUCTIONS:
It looks like this:It looks like this:
Six Circuits (2 exercises per circuit focused on arms + abs)
Timed Intervals (30 seconds work, 10 seconds of rest)
Repeat Each Circuit x 3 Sets
►Workout Outline:
CIRCUIT ONE: BACK
1. Bent Over Single Arm Row (R/L/Both Arms)
2. Dumbbell Swing
X3
CIRCUIT TWO: BICEPS
1. Bicep Curls (Supine/Hammer)
2. Seated Palm Up Punches
X3
CIRCUIT THREE: SHOULDERS
1. Lateral Raise + Curl + 2 Punches
2. Chop + Single Arm Press (R/L/Press + Pass)
X3
CIRCUIT FOUR: CHEST
1. Seated Incline Press or Floor Single Arm Dumbbell Chest Press (lR/L/Both)
2. 1 Dumbbell Chest Press + Toe Touch
X3
CIRCUIT FIVE: TRICEPS
1. Overhead Tricep Extensions
2. Opposite Toe to Hand Crunch
X3
CIRCUIT SIX: ARMS + ABS
1. Single Arm Row, Curl, Press (R/L/Both)
2. Uneven Load March / Leg Lifts
X3
►TIME STAMPS:
00:00 Introduction
03:50 Warm Up
08:45 Circuit One: Back
13:15 Circuit Two: Biceps
18:00 Circuit Three: Shoulders
22:50 Circuit Four: Chest
28:30 Circuit Five: Triceps
33:30 Circuit Six: Final Arm Burnout
38:50 Cool Down
► Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist: https://spoti.fi/32fRMuK
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►My favorite NOW® sports nutrition, supplements and natural products:
1⃣ Vitamin D – https://www.nowfoods.com/products/supplements/vitamin-d-3-liquid
2⃣ Prenatal Gels + DHA – https://www.nowfoods.com/products/supplements/prenatal-gels-dha-softgels
3⃣ Organic Pea Protein Powder – https://www.nowfoods.com/products/sports-nutrition/pea-protein-organic-creamy-vanilla-powder
4⃣ ZMA® Capsules — https://www.nowfoods.com/products/sports-nutrition/zma-veg-capsules
GET A DISCOUNT on all nowfoods.com orders:
-THANKS30 – 30% off orders $100+
-THANKS25 – 25% off orders $75+
-THANKS20 – 20% off any size order
_________________________________________________________
MORE of My POPULAR Arms + Abs Workouts on YouTube:
► 25-Minute Arms and Abs - https://youtu.be/HJvS3DMgqx8
► 30-Minute Arms and Abs (No Equipment) - https://youtu.be/tEksVOR_aBE
► 45-Minute Arms and Abs Drop Sets - https://youtu.be/Y7GNawDUlHM
► LIVE 40-Minute Arms and Abs - https://youtu.be/KFt2Om9rjNo
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#chairworkout #armworkout #homeworkout