30 Minute Abs & Arms Workout with Dumbbells

Looking to really work those arms and abs? Grab a pair of dumbbells and join me for a solid 30 minutes of targeted biceps, triceps, and, abs exercises. This workout is broken out into six circuits where we'll target the biceps first, then the abs, and finish with the triceps. There are five exercises per circuit that you'll complete for 40 seconds each followed by 20 seconds of rest before moving on to the next circuit.
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I'm using lighter dumbbells for this workout and am working in a more controlled fashion, but you can adjust this workout for your goals by lifting heavier and doing fewer reps or focusing on toning by reducing your weight and doing more reps. Either way, you'll get in a great workout. See below for the workout details and let's get to it!
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⏱️ Duration: 30 Minutes
🏋️♂️ Equipment: 1-2 sets of dumbbells (I'm using 10 & 20 lb / 5 & 9 kg dumbbells), and your mat
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⏱️ Intervals: 40 seconds work, 20 seconds of rest. Finisher: 30/30/30 +4 minute cool down
Exercises for this 30 minute arms and abs workout
BICEPS
0:20 Twist Curls
1:20 Wide Curls
2:20 Hammer Curls
3:20 Concentration Curl R
4:20 Concentration Curl L
ABS
5:20 Single Leg Extensions
6:20 Reverse Crunches
7:20 Flutter Kicks
8:20 Sitting Cross Punches
9:20 Hip Lifts
TRICEPS
10:20 Diamond Push Ups
11:20 Kickback R
12:20 Kickback L
13:20 Overhead Extensions
14:20 Skull Crushers
BICEPS
15:20 Circle Curls
16:20 Crossbody Curls
17:20 Negative Curls
18:20 Iso Hold Curls
19:20 Standard Curls
ABS
20:20 L-Sit Toe Touches
21:20 Prayer Crunch
22:20 Cross Crunch + Toe Touch Alternating
23:20 Plank Dips R
24:20 Plank Dips L
TRICEPS
25:20 Tricep Push Ups
26:20 Narrow Press
27:20 Single Arm Extension R
28:20 Single Arm Extension L
29:20 Dumbbell Push Ups
FINISHER 30/30/30
30:20 21s
30:50 Starfish Crunches
31:20 Dips
32:10 Cool Down & Stretch
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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!