Abs, Arms And Legs

Full workout for the core muscle groups

Exercises

Set 1: 2 rounds

Arm Pumps

20 seconds

Small Reverse Arm Circles

20 seconds

Small Forward Arm Circles

20 seconds

Big Forward Arm Circles

20 seconds

Big Reverse Arm Circles

20 seconds

Rest

20 seconds

Set 2: 1 round

Leg Lifts

30 seconds

Bicycle Legs

20 seconds

Vertical Leg Crunches

30 seconds

Bird Dog

40 seconds

Elbow Plank with Leg Lifts

35 seconds

Rest

20 seconds

Set 3: 1 round

Crunches

30 seconds

Left Oblique Crunches

30 seconds

Right Oblique Crunches

30 seconds

Floor Wipers

40 seconds

Lying Supermans

30 seconds

Dips with Leg Extension

30 seconds

Rest

20 seconds

Set 4: 1 round

Wall Sit

25 seconds

Wall Sits with Heel Ups

20 seconds

Wall Sits with Leg Lifts

20 seconds

Dumbbell Front Raises

30 seconds

Bottom to Bottom Squats

30 seconds

Rest

15 seconds

Set 5: 1 round

Dumbbell Lateral Shoulder Raises

30 seconds

Dumbbell Side Bends

40 seconds

Russian Twists

30 seconds

Straight Leg Bicycle Abs

35 seconds

Bent Knee Hip Raises

30 seconds

Rest

20 seconds

Set 6: 1 round

Overhead Press

30 seconds

Dumbbell Sumo Squats

30 seconds

Dumbbell Bent Over Rows

30 seconds

Alternating Bicep Curls

30 seconds

Tricep Extensions

50 seconds

Rest

20 seconds

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