30 Minute Arms & Abs AMRAP Workout

This upper body and abs workouts may be one of my new favorites! Be ready to tone up your arms and your abs in this builder workout. Grab your dumbbells and get ready to push yourself, I’ll be with you every REP of the way!

Make sure you’re following the REPS Phase II Playlist to see each of the 5 workouts added each https://www.youtube.com/playlist?list=PLE5lGVrS3V9ecOqYCt54MQtaXMYQEq5df

Grab your November REPS Phase II Program Calendar here: https://shop.royalchange.fit/products/reps-november-2023-workout-stretch-calendar

In today’s workout we will work for 4 minutes at a time and as we complete 2 reps of each exercise to start the 4 minute work period and then continue to add 2 reps to each exercise for the duration of the 4 minute work period. The mission is to build as high as you can in these two exercises! Focus on keeping a tempo of 2-0-2 to make sure you are getting hypertrophic gains! I also want you to focus on your breath and really targeting one specific muscle at a time. The dumbbells I used for this workout are 10 lbs, 15 lbs, 20 lbs, and 25 lbs.

The Exercises:
1. Chest Press
2. Bent Rows
3. Leg raises
4. Sit Ups
5. Hammer Curls
6. Tricep OH Extension
7. Reverse Crunches
8. Toe Touches
9. Plank Drag Push Up
10. Hollow Hold Tricep Extension
11. Sit Up and Shoulder Press Finisher

0:00 – Intro
0:16 – Warm Up
2:16 – Chest Press and Bent Rows
7:16 – Leg Raises and Sit Ups
12:16 – Hammer Curls and Tricep Extensions
17:16 – Reverse Crunches and Toe Touches
22:16 – Plank Drag Push UP and Hollow Tricep Extension
27:16 – Sit Up and Shoulder Press Finisher
29:16 – Cool Down and Motivation

Make sure you’re following the REPS Phase II program playlist this month! https://www.youtube.com/playlist?list=PLE5lGVrS3V9ecOqYCt54MQtaXMYQEq5df

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