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Free Intense Workout

Springtime 20 (Arms&Abs)

Intense   20 minutes

Target Areas: Core

Equipment: Exercise Mat

Springtime 20 (Arms&Abs)
Tags
Bodyweight Workouts Ab & Core Workouts No Equipment Workouts
Description

While Spring always comes a-knocking in March, our bodies aren't always ready for the call. Wake up your bod and prepare yourself for some springtime fun! If you want a little motivation and variety, try this enjoyable upper body workout comprised of 20+ different exercises. It's low-impact and bodyweight-only!

Exercises

Set 1: 1 round
Side Bends
Side Bends
40 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 seconds
Windmills
Windmills
20 seconds
Knees to Elbows
Knees to Elbows
40 seconds
Transition
Transition
5 seconds

Set 2: 1 round
Rotating Elbow Plank
Rotating Elbow Plank
50 seconds
Transition
Transition
10 seconds
Ankle Grabbers
Ankle Grabbers
50 seconds
Transition
Transition
10 seconds
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
50 seconds
Transition
Transition
15 seconds
Leg Lifts
Leg Lifts
50 seconds
Transition
Transition
10 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
50 seconds
Transition
Transition
10 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
50 seconds
Transition
Transition
10 seconds
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
Transition
Transition
10 seconds
Right Tricep Pushups
Right Tricep Pushups
50 seconds
Transition
Transition
10 seconds
Left Tricep Pushups
Left Tricep Pushups
50 seconds
Transition
Transition
10 seconds
Floor Wipers
Floor Wipers
50 seconds
Transition
Transition
10 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
50 seconds
Transition
Transition
10 seconds
Cross Leg Obliques
Cross Leg Obliques
50 seconds
Transition
Transition
10 seconds
Return and repeat.
Tricep Dips
50 seconds
Transition
Transition
10 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
50 seconds
Transition
Transition
10 seconds
Down Unders
Down Unders
50 seconds
Rest
Rest
15 seconds

Set 3: 1 round
5 Way Push Ups
5 Way Push Ups
40 seconds
Contralateral Limb Raises
Contralateral Limb Raises
35 seconds
Modified Cobra
Modified Cobra
35 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
35 seconds

Workout Discussion

09 Jan
This is expertly made. Thanks.
24 Sep
obrigado.
02 Jul
Like it a lot. I will continue as time permits.

Appears In

abs & core
Abs & Core
arms
Arms
bodyweight
Bodyweight

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Recommended Gear

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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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