Transform Your Abs AND Arms With This 20-Minute Workout

arms and abs workout
Transform Your Abs AND Arms With This WorkoutHearst Owned

I am always looking for new workout moves that hit multiple muscles. The top of my wish-list is a time-saving arms and abs workout. This type of double-whammy sesh is not only efficient, but it's also beneficial for the bod and mind.

Combining arms and abs exercises is actually easier than you think. “Every resistance arm move requires us to stabilize our body by squeezing our core muscles, so arms and abs come hand in hand,” says Stef Corgel, CSCS, a certified strength and conditioning coach and Hyperice performance expert. “When we train our abs and arms, we prepare the body to rotate, twist, and bend in different planes while protecting the spine,” she explains.

Meet the experts: Betina Gozo Shimonek is a certified functional strength coach, corrective exercise specialist, and Nike Global Trainer. Stef Corgel, CSCS, is a certified strength and conditioning coach and Hyperice performance expert.

Not to mention, your abs kick in in nearly every movement because energy travels through the core, adds Corgel. “The stability provided by your strong center allows you to push, pull, twist, bend, curl, and plank while supporting your spine and extremities,” she explains. It also adds a mental challenge.

Lucky for you, though, all you need to get started with this arms and abs workout is a set of dumbbells (or you can even just stick to bodyweight if you don’t have any weights readily available). This workout is perfectly suited for beginners, but you can make it more advanced with heavier weights, says Betina Gozo Shimonek, certified functional strength coach and Nike Global Trainer. Not only will you build a lot of strength during this arms and abs workout, but you're going to get your heart pumping and break a major sweat, she says.

Time: 20 minutes | Equipment: Dumbbells or bodyweight | Good for: Upper body, core

Instructions: Select six moves and complete the reps as indicated, then immediately continue to the next exercise. Once you've finished all the moves, repeat the set twice more for three total rounds.

Pro tip: To build strength, Gozo recommends doing this routine one or two times a week, alternating with a lower-body workout and warming up with a few dynamic stretches.

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