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Strengthen your upper body and tone your core all at once with this ab and arm workout with dumbbells. Not all 10 moves use weights — some are bodyweight exercises — making it a well-rounded workout to really target your arms and abs. This workout is fast-paced and intense, and even though it’ll take under 20 minutes, you’ll definitely be sore tomorrow. Use lighter dumbbells if you’re a beginner, or challenge yourself with heavier dumbbells if you’re more experienced.

Dumbbell Arm and Ab Workout

Equipment needed: Pair of medium-weight dumbbells and a medicine ball (there’s a modification below if you don’t have one).

Directions: Warm up with three to five minutes of light cardio, then complete three rounds of the below workout. Cool down with three to five minutes of stretching.

Exercise Reps
Wide biceps curl 10 reps
Upright row 10 reps
Push-up 10 reps
Hip raise with leg extension 10 reps
Ball slam (do dumbbell thruster if you don’t have a medicine ball) 10 reps
Seated Russian twist 10 reps (10 per side)
Plank dumbbell row 10 reps (5 per side)
Dumbbell crossover punch 10 reps (10 per side)
Knee driver 10 reps (10 per side)
Lying chest fly 10 reps

Keep reading for details on how to do each exercise.

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