Whether your motivation has tanked due to the plummeting temps or you’re just bored of doing your same old tired gym routine, we’ve got you covered with this arms and abs workout.
It’s nothing revolutionary, but of course, killer workouts never really are. And it’s easy to remember so all your brainpower can go towards fostering that mind-muscle connection. Want great gains during winter time? This is your plan.
10-Move Arms And Abs Workout
To complete this workout, you’ll do 4 different circuits, beginning with circuit A. Perform 1 set of each exercise in the order shown, without resting; then rest for 90 seconds. That’s 1 round. You’ll do 4 rounds of each circuit; finish all your rounds before moving on to the next circuit.
READ MORE: 10 Ways You Can Use 5kg Dumbbells to Transform Your Physique
Circuit A:
1. Farmer’s Walk
Time: 30 seconds
Grab a pair of heavy dumbbells; each one should equal about half your body weight. Let the weights hang naturally at your sides. Turn your wrists forward slightly so your shoulders are rotated down and back. Walk at a slow, controlled pace, taking regular-length steps. Avoid slumping your shoulders and extending your back.
2. Single-Leg Slide Pike
Reps: 10 per side
Assume a pushup position with your left foot on an object—ike a Valslide, paper plate or towel—that can slide across the floor. Raise your right foot slightly. That’s the starting position. Keep your legs and your upper back as straight as possible and raise your hips as high as you can. Pause at the top; then return to the start. That’s 1 rep. Do all your reps and switch sides.
3. Pull-Up Combo
Reps: 9 (3 in each hand position)
Hang from a pull-up bar using an overhand, shoulder-width grip. Pull your chest to the bar, pause and slowly lower yourself back down. That’s 1 rep; do 3. Then do 3 reps using a neutral grip (palms facing each other) and 3 reps using an underhand grip.
READ MORE: The HIIT Workout Plan for Winter
Circuit B:
1. Dumbbell Bench Press
Reps: 10
Lie face-up on a bench holding a pair of dumbbells above your chest with your arms straight and palms facing forward. Lower the dumbbells slowly to the sides of your chest; pause and then push the weights back up to the starting position.
2. Barbell Hip Thrust
Reps: 15
Sit on the floor with your upper back against a bench, knees bent, feet flat. Place a loaded barbell across your hips. This is the starting position. Squeeze your glutes and raise your hips so they align with your knees and shoulders. Lower back down.
3. Split Stance Landmine Press
Reps: 10 per side
Wedge one end of a barbell into a corner and load the other with weight. Stand with your left foot forward, holding the loaded end in your right hand near your shoulder. Push the barbell away from your body. Pause, and return the bar to the starting position.
Circuit C:
1. Rear-Foot-Elevated Split Squat
Reps: 8 per side
Hold a pair of dumbbells and stand with one foot elevated on a bench behind you. Lower your body until your front knee is bent 90-degrees and your back knee is just above the floor. Pause, and slowly push back up. Do all your reps; then switch legs and repeat.
READ MORE: WATCH: How to Do Good Morning Exercise for Hamstrings with Proper Form
2/ Stability Ball Hip Raise and Leg Curl
Reps: 15
Lie on your back with your lower legs on a stability ball, arms at your sides. Raise your hips so your body is straight from shoulders to knees. Pull your heels in, bringing the ball toward your butt. Pause and return to the starting position.
Circuit D:
1. Hammer Curl
Reps: 12
Hold a pair of dumbbells at your sides, your palms facing each other. Brace your core. Without moving your upper arms, curl the dumbbells upward, bringing them as close to your shoulders as you can. Pause and then slowly lower the weights back down to the starting position.
2. Rope Triceps Press-Down
Reps: 15
Attach a rope handle to the high pulley of a cable station and stand facing it with your elbows slightly bent. Brace your core. Without moving your upper arms, push the rope down until your arms are straight. Pause and slowly return to the starting position.
