21 Minute Arms & Abs Burnout
Print Workout Here
Let’s get those arms a burning with this little quickie ladies!!
What you will need: Set of dumbbells, I suggest between 5-10 lbs
Warm-Up:
- includes 3 minutes of various move – shoulder circles, hugs, v-pulls, side reaches
Workout: Complete the exercises below for 50 seconds on 10 seconds off, completing each circuit twice
Circuit 1
- 2 bicep curls, with 2 pulse– With your shoulders pulled back have the weights in hands, palms facing the sky, raise the dumbbell towards the shoulder and release back down until arm is straight. Complete 2 reps. Now do 2 mini curls or “pulses”. Starting in the middle, with a range of motion that is only a few inches
- Tray taps – hold the weights with a bent elbow, at 90 degrees. Hovering around the bellybutton. Bring the weights together to tap and release to your sides towards your ribs, while keeping the arm at 90 degrees. This move targets the biceps and shoulder girdle.
- Single arm fly, with row and triceps kickback –This move is getting all the angles of the shoulder, upper back, mid back and triceps! Watch the video to make sure you see every step!
Circuit 2
- Oil riggers (triceps push up) –Lift one leg up off the floor, while the other knee stays down, perform a tricep push up. Focusing on the elbows coming back behind you, and your chest coming between the hands. Switch legs in the second round.
- Single leg drop –Focusing on your core, lay on your back. Keep your back flat, raise both legs towards the sky and drop one leg down towards the mat, bring back to the top and alternate legs
- Side plank dips – get into a side plank position, drop the bottom knee to the floor, or to make it even more challenging stack your feet. Make sure your elbow is directly under your shoulder, and bring your hip down towards the mat, and then lift towards the sky. Continue for as many reps as you can in 50 seconds. In round 2 switch sides.
Circuit 3
- 2 plank taps, 2 push ups, 4 plank jacks – This combo move is working your entire body and boy will you feel your abs. Watch the video to make sure your form is correct!
- Head-bangers – hold 1 or 2 dumbbells above your head. Make sure your shoulders and elbows line up. Bend the elbows towards the forehead and then straighten back to the top. The only thing moving is your elbows. This move focuses on those triceps
- Ball to sprawl – Curl yourself up into a ball, resting on your tailbone. Roll back onto your back and open your arms and legs wide, now roll yourself back up into the ball.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Kaylie Ginn
Done! Happy Monday!! Thanks for the great workout Kaylie!
Dunno! Thanks.?
Thanks Kaylie! Love this workout:)
Wonderful! Oil riggers are my fave!
This was killer! Thanks Kaylie!
Arms are jello! Yay!
Arms shaking. Thanks for a great workout!!!
That was great. My arms are like jello!
Really liked this flow, I feel great! Thanks so much, Kaylie :)
Liked the variety!
Loved the fly/row/kickback combo. Thanks, Kaylie!
I didn’t want to work out for a 2nd time today, but I forced myself to go for it and I feel great. Thanks for all the tips during the video about keeping the shoulders down and back! Awesome workout!?
Done, thanks so much! And loved the PSA about not smashing yourself in the face ?
Done! That one killed the abs and arms!
killer workout!! so needed it!
Loved that one Kaylie!
Wow that burn though!!!
Love it. Love al the tricep moves.
Loved that tricep work!!!! Thank you!
Man that was a hard one! I had to skip the dips from sore ribs. It hurt them… But otherwise did it all. Hopefully there are nothing huge at work to pick up tomorrow or I might be in trouble. Ha ha!
Oh man! My arms are knackered!! Loved that workout though because I want to get more defined in my arms… and abs are just an ongoing struggle lol I hope my arms look more like yours after doing this workout a few more times ??? #armgoals
That first circuit.. wowza! My arms burn! I really like the combo moves (3 in 1) as it seems to make the time fly! Mission not be able to get the junk food to my mouth as my arms are wiped may have been successful ;)
Haha that’s a good mission!
Needed an arm workout , and I got one . Thanks Kaylie ?
awesome!!! needed a quick one yet a good one!! thanks!
Anytime!!
Great! Just ordered mini bands so waiting on them before I do Monday workout. Arms are jello! Awesome.
You are just going to love them!!
Such a good one!! :)
Loved the oil riggers!
Thanks!!
oh oil riggers are one of my faves, so awesome eh!
Thanks Kaylie, great workout! I’m still hurting from your slam ball and squat workout I did Monday lol.
This workout was just the break my legs needed today. Hahaha! Loved this workout last year and loved it even more the second time around!!
Nice and quick!
This one flew by! Loved the fly-row-tricep combo. Thanks, Kaylie!
Felt that one!
oh damn! that was harder than i thought it would be – I love the oil riggers. Thank you!
I’ve been walking around like a newborn calf after the other 2 leg and butt workouts this week so my lower body thanks you for this one!
Done!
Hopefully my rubber arms will be able to axe throw tomorrow. :)
I liked the combination moves!!
“mom what’s T N A mean?”
laughing..”I don’t know babe”
“she found it funny, wonder why.”
hahahah
Hahahaha that’s amazing!! Can’t say we’re the most kid friendly when it comes to language.
Thank you so much! Those side dip things were pretty funny – my body was not straight and then I would fall over if I tried to have my body in line….lmfao!! Great workout done a day late but it’s done! Enjoy the trip!!
side plank dips are SO hard hehe they just take a lot of practice! Trip was amazing <3 thanks!!
Yay done and done! :)
Thank god you finally gave my ass a break!!! Lol. I was thinking about the oil rigger move the other day but I couldn’t remember how to do it lol
haha oil riggers always make me think of you … ya booty needs a break some days LOL
That was great!!! Thanks
my pleasure :)
Plugged through with two kiddos by my side.
atta girl!!!
Wowzza! Found the plank circuit super hard. Arms were shaking on the pushups! Thanks!
ohhh I love a good arm shake
That stillframe shot for this video of your arms? ? You’ve grown so much over the last year in these videos, I’m so proud of you and happy to have followed the journey!!
I was going to double header it today but since the last two I have outstanding are more intense I decided to stick to one so I do not end up out again for a week. Wrapping up 7 weeks of continual illnesses and I need to permanently be on the mend and not overdo it! Listening to my choir that preaches to listen to my body! ?
agghh thanks gal, I cant believe its been a year already, 2018 flew by! Good call on listening to your body lady!!!
Wozza!!
???
Loved, loved, loved this workout! Thanks, Kaylie!
Woohoooo so happy to hear that :)
Loved this one thanks!
yahoooo
This left me feeling super strong! Loved it!
Thks for my 1st workout of 2020!
Woohoooo!! Welcome to the new decade Momma ??
Great work out thanks
Anytime ????
Like the TNA addition!
Hehehe. We should call the next workout TNA ??
I had forgotten how much I loved this one.
Thanks! It feels so good to be back. :)
Yay!!! Happy to hear it ;)
Ouch! First workout of the year and I’ve got a cold! This really kicked my ass! But I needed that! Thanks!
Anytime!!! Happy to see you commenting!
We felt the burn! Especially set one! 2020 workout #3 – mama & son done!
Was totally procrastinating today, was not feeling like working out, but knew I would feel better if I did. This was perfect for today Kaylie, thank you :)
Loved it! We need to do oil riggers allllll the time
Completed all workouts! Win
So proud of you!! Way to crush at the beginning of 2020!
A bite late – done!!