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Free Intense Workout

Absolute Arms

Intense   20 minutes

Target Areas: Shoulders, Core

Equipment: Dumbbells, Exercise Mat

Absolute Arms
Tags
Home Gym Workouts Shoulder Workouts Dumbbell Workouts No Equipment Workouts
Description

This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.

Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
50 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
40 seconds
Then, return to the center.
Alternating Side Reaches
50 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
40 seconds
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
20 seconds

Set 2: 1 round
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Side Bends
Side Bends
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Arm Pumps
Arm Pumps
1 minute
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minute
T's
T's
1 minute
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
40 seconds
Return and repeat.
Tricep Dips
30 seconds
Upward Plank
Upward Plank
30 seconds
Rest
1 minute

Set 3: 1 round
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
50 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
30 seconds
Diamond Push Ups
Diamond Push Ups
50 seconds
Stretch your arms overhead with palms on the ground.
Child's Pose
30 seconds
Clapping Push-ups
Clapping Push-ups
50 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds

Set 4: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Shoulder Stretches
Shoulder Stretches
40 seconds
Tricep Stretches
Tricep Stretches
40 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
40 seconds

Workout Discussion

18 May
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Appears In

arms
Arms
weightlifting
Weightlifting

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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