New Arm & Ab Sequence

It only takes 35 minutes to get in a good sweat!

 Today, while my workout buddy was being tortured in one of the many group classes offered in our gym, I took the time to try out a new arm/ab sequence. And if the fact that I couldn’t hold my arms up long enough after my shower to get my hair pulled back is any indication, I would say it’s a winner.

Because I only have my lunch hour to get in a workout, my workouts tend to be pretty quick and intense, with little to no rest between sets.


3 Sets of 25 Reps

Dumbell pullover w/ 10lbs– Lay flat on your back on a bench with thighs at a 90degree angle and feet up crossed at the ankles. With arms extended straight up over your face, hold the db and then slowly lower it back until your elbows are at your ears. Then slowly bring the db back to its start position.

Bench press w/10lb db- Start in the same position laying flat on the bench, feet up crossed at the ankles. With a db in each hand, do a bench press.

 Bench dips- Stand a couple of feet away from the bench with it at your backside. Lower yourself so that your hands are on the bench behind you, elbows bent. Push up to straighten your arms and then lower yourself back down slowly. Keep your knees slightly bent during the entire process.

 Forearm Planks (1 minute)-  Get in push-up position. Push yourself up and then rest on your forearms while keeping a straight line with the rest of your body. Hold for 1 minute.

 Crunch & Punch- Lay on an incline bench with a 5lb db in each hand. Perform a crunch and when at the top of your crunch, punch across your body each way with the db. Return to start position and repeat.

 12 minutes of HIIT (high intensity interval training)


Cheers to a good sweat! I would lift a glass, but unfortunately I can’t lift my arms:)

4 Responses to “New Arm & Ab Sequence”
  1. Hmm. I’m going to have to try this. I don’t have money for a gym right now so I will have to figure out a way to do it at my house. 😀

  2. Mikalyn says:

    I’m gonna try this!

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