30 Min KILLER Arms & Abs Workout with Weights | Weekly Routine ☑️

Grab a couple sets of dumbbells and let's build stronger, sculpted arms and shoulders while strengthening and shredding your abs and core! This is the perfect arms and abs workout that you can repeat weekly. Scroll down for workout details.

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WORKOUT DETAILS
⏱️ Duration: 30 minutes
🏋️ Equipment: 2 sets of dumbbells and a workout mat // Dan is using 20 & 30 lb and Tiff is using 5 & 10 lb dumbbells
⏱️ Arms Circuits: 3 rounds (5 exercises each), 40 sec work / 20 sec rest
⏱️ Abs Circuits: 3 rounds (7 exercises each), 30 sec work / 10 sec rest
⏱️ Alternate circuits: Arms → Abs → Arms → Abs → Arms → Abs

Exercises for this 30 minute arms and abs workout with weights:

00:00 Get Ready!

Arms Circuit 1 // 40/20
00:25 Dumbbell Bicep Curl
01:25 Overhead Tricep Extension
02:25 Dumbbell Crossbody Curl
03:25 Renegade Row
04:25 Front Raises (one dumbbell)

Abs Circuit 1 // 30/10
05:25 Plank Shoulder Taps (Bodyweight)
06:05 Russian Twists (Bodyweight or Dumbbell)
06:45 Mountain Climbers (Bodyweight)
07:25 Leg Raises with Hip Lift
08:05 Bicycle Crunches
08:45 Long Scissor Kicks
09:25 Sit Up with Dumbbell Press / Prayer Crunch

Arms Circuit 2 // 40/20
10:15 Hammer Curl to Press
11:15 Tricep Kickbacks
12:15 Alternating Twist Curls
13:15 Diamond Push Ups (Bodyweight)
14:15 Dumbbell Lateral Raises

Abs Circuit 2 // 30/10
15:15 Side Plank Hip Dips (Right)
15:55 Side Plank Hip Dips (Left)
16:35 Flutter Kicks
17:15 Plank with Front Reach
17:55 L-Sit Toe Touches (Bodyweight or Dumbbell)
18:35 Knee Touch Crunches
19:15 Reverse Crunches

Arms Circuit 3 // 40/20
20:05 Zottman Curls (Curl palms up, lower palms down)
21:05 Skull Crushers
22:05 Alternating Pause Curls
23:05 Incline Push Ups (Use one dumbbell)
24:05 Dumbbell Arnold Press

Abs Circuit 3 // 30/10
25:05 Extend to Tuck (Bodyweight or Dumbbell)
25:45 Seated Crunch Kicks
26:25 Plank Knee Tucks
27:05 Cross Mountain Climbers
27:45 Oblique Heel Taps
28:25 Cross Reach Crunches
29:05 Crunch Pulses (hands behind head)

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!