Ab & Arm Toning Workout
For Women and Men
Here is a quick and easy ab and arm toning workout that pairs arm toning exercises with ab exercises.
As a Personal Trainer, I am always trying to help my clients figure out how to get more done in less time. Superset workouts are a great way to increase the efficiency of your workout.
In a superset, you simply pair 2 exercises together and alternate between them with little to no rest.
This workout can be used by women and men. You can change the emphasis of the workout by changing the weights and repetitions.
If you want to get in better shape and tone your arms, focus on a weight that you can lift 12-15 times, and...
If you want to focus more on building lean muscle choose a weight that you can lift 8-12 times.
This ab and arm workout is divided into 3 supersets. Focus on the first 2 exercises before moving on to the next 2 exercises.
Perform the arm toning exercise first and then without any rest perform the ab exercise that is paired with it. Rest 30-60 seconds, and repeat the superset 1-2 additional times before moving on to the next superset.
You can click on the picture to get more instructions about the exercise if needed.
Have Fun and Work Hard!
Ab and Arm Toning Workout for Women & Men
Superset #1:
Bicep Curls and Bicycle Crunches
This is the first superset. Perform bicep curls and then without rest perform bicycle crunches.
Bicep Curls
Begin by standing with your feet facing forward and your palms facing forward.
Exhale and bend your elbows, curling the weight up towards your shoulders.
Hold briefly at the top and then slowly lower to the starting position.
Aim for 8-15 repetitions and then move immediately without rest to bicycle crunches.
Bicycle Crunches
Lie on your back bring your left knee towards your right elbow, and then switch to the other side.
Move in a rhythmic fashion.
Perform 15-25 repetitions on each side.
Rest 30-60 seconds, and then go back to bicep curls.
Ab and Arm Toning Workout
Superset #2:
Triceps Kickbacks and the Plank
Triceps Kickbacks
Hold one or two dumbbells in your hands, and bend over so that your body is parallel to the floor.
Straighten your arm and hold briefly at the top before slowly lowering to the starting position.
Keep your back straight throughout.
Do 8-15 repetitions and then without any rest move on to the plank.
Plank Pose
The plank is an isometric exercise. This simply means that you hold the same position without moving.
Balance on your elbows and toes and hold this position for 30-60 seconds.
Keep your back in good alignment. Use your abs to keep your back from sagging or arching too much.
Rest after the plank for 30-60 seconds and then go back to triceps kickbacks.
Ab and Arm Toning Workout
Superset #3:
Lateral Raises and Reverse Crunches with the Ball
Lateral Raises
Hold dumbbells in your hands with your arms at your sides.
Lift your arms out to the side and hold briefly at the top of the movement before returning to the starting position.
Keep your neck and shoulder in a good posture throughout.
Perform 8-15 repetitions and then without resting move straight to reverse crunches with a ball.
Reverse Crunches
with the Ball
If you do not have a ball, you can simply do reverse crunches without the ball
If you have a ball, lie on the floor and squeeze the ball against your thighs with your feet.
Lift the ball off the floor and bring your knees towards your chest. Hold briefly and return to the starting position.
Perform 12-15 repetitions. Rest 30-60 seconds and then go back to the lateral raises.
Ab and Arm Toning Workout Summary
I hope that the instructions for this ab and arm toning workout are clear. Focus on 2 exercises at one time. Aim for 8-15 repetitions for the arm exercises and 15-25 for the ab exercises.
Begin with Bicep Curls and Bicycle Crunches. Do 2-3 sets of each exercise before moving on to the next 2 exercises.
The second superset is Triceps Kickback and the Plank Pose.
And the third superset is lateral raises and reverse crunches.
Note: You can use the superset principle to create unlimited workouts. If you have a favorite exercise it is okay to substitute any of the above exercises.
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