25 Min Arm Workout + Core | At Home Arm Workout + Dumbbells | Strength Series

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Welcome to today’s at home workout focused on Arms & Core. This workout is part of our 5-day Strength Series.

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This series focuses on building strength and stamina. Focus on high quality reps, making sure you get full extension on your lifts.

For this arm workout at home you'll need:

2 sets of dumbbells — one heavier and one lighter. I'll be using 30 lb dumbbells for my heavy set and 10 lb dumbbells for my light set, a mat (or comfortable carpet / flooring) and a stable chair, bench or box.

This bicep and tricep workout consists of slower and controlled movements targeting the biceps and triceps to help add strength and build definition in your arms. Take your time and perform the movements slowly, concentrating on your form.

Each exercise of this dumbbell arm workout at home is performed for 50 seconds with 10 seconds rest to get ready for next exercise.

We’ll begin with 10 minutes bicep and tricep dumbbell exercises followed by a 10 min ab workout, and we’ll end the workout with a 5 minute finisher to burn out the arms and core.

Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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FREE HOME WORKOUT PROGRAMS
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS

The workout will consist of the following exercises:

10 Minute Arm Workout

1:11 Box Dips
2:11 Alternating Curls — Heavy Set of Dumbbells
3:11 Diamond Pushups — Chair, bench, couch, box, etc..
4:11 Zottman Curls — Light Set of Dumbbells
5:11 Overhead Extensions — Single Heavy Dumbbell
6:11 Hammer Curls — Heavy Set of Dumbbells
7:11 Uneven Pushups — No Equipment
8:11 Two Hand Hammer Curls — Single Heavy Dumbbell
9:11 Tricep Kickbacks — Heavy Set of Dumbbells
10:11 Circular Curls — Light Set of Dumbbells

10 Mins Abs Workout

11:11 Crunches
12:11 Tabletop Toe Taps
13:11 Leg Lifts
14:11 Scissor Kicks
15:11 Jackknives
16:11 Reverse Crunch Kick Up
17:11 Knee To Elbow Crunch Right
18:11 Knee To Elbow Crunch Left
19:11 Single Leg Knee Dive Left
20:11 Single Leg Knee Dive Right

5 Min Finisher

21:11 Lower Curls - Your Light Set of Dumbbells
22:11 Upper Curls - Your Light Set of Dumbbells
23:11 Hammer Curls with Rotation - Your Heavy Set of Dumbbells
24:11 Dips
25:11 Close Grip Pushups

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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!