Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Mountain Climbers: 3×30
Weave Dumbbell Through Elevated Bent Legs: 3×15 (light weight)
Standing Dumbbell Side Bend: 3×15 (medium weight)
Plank Walk Outs: 3×12
X-Crunches: 3×20

Dumbbell Skull Crushers: 4×12 (medium/light weight)
*Superset with
Seated Alternating Dumbbell Curls: 2×8, 2×6 (heavy weight)

Dumbbell Together Press: 3×10 (medium weight)
Superset with
Seated Hammer Curls: 3×8 (medium/heavy weight)

Seated Incline Curls: 3×10 (light weight)
Superset with
Seated Dumbbell Overhead Extension: 3×12 (medium/light weight)

Stair Master for 15 minutes: Complete first half at level 11, complete second half at level 10. One minute cool down.

*Superset: Perform second exercise immediately after first without resting in between.

Pin the graphic below for quick reference during workout.

The workout today starts with a forearm plank for an unspecified amount of time. This is because the length of time will depend on your level of fitness. I recommend going for as long as you can, push yourself and try to break your own record. We’re following this with a circuit of ab exercises so starting off with a long forearm plank is a great way to slightly fatigue the abs which will force them to work harder during the circuit. Planks are also a great way to target all your ab muscles including your rectus abdominus (the “six-pack muscles” you can see), transverse abdominus, internal and external obliques. Will performing it, hold your abs tight, sucking them into your spine.