20 Min Sculpted Arms & Abs | Dumbbell Workout

This 20 minute upper body sculpt workout is all about building strong, toned arms and finishing with a feel good ab burn.

We’ll start with some upper body dumbbell exercises to sculpt your shoulders, chest, and triceps, then we'll work on toning your arms with a bodyweight and dumbbell burner. We'll end the workout with an ab sculpting routine that will have you feeling tight in all the right places!

Grab a couple sets of dumbbells (I'm using 7.5 & 12.5 lbs) and a mat or soft surface, then press play and follow along with me. Choose weights that feel challenging but doable, and focus on staying under control. You don’t need hours in the gym to feel confident and strong...Just 20 minutes will do!

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Equipment: 2 sets of dumbbells (I'm using 7.5 & 12.5 lbs), and a mat or soft surface

Warm Up // 30s work x6, no rest
Arm Circles
Alternating Chest Openers
Inchworm to Shoulder Taps
Scapula Push Ups
Plank Knee Tucks
Front Raise Pull Aparts

Dumbbell Strength // 40s work, 20s rest
Chest Press
Arnold Press
Push Ups
Dumbbell Front Raise to Press
Squeeze Press
Chest Fly

Arm Burn // 30s work, 15s rest
Pike Push Ups
Lateral Raises
Skull Crushers
Mountain Climbers
Z-Press
Shoulder Taps
Overhead Tricep Extension
Commandos

Abs Finisher // 30s work, no rest
Alt Leg Lowers
Oblique Crunch R
Oblique Crunch L
Russian Twist
Single Leg V-Up R
Single Leg V-Up L
Oblique Heel Taps
Bicycle Crunch

Cool Down & Stretch // 30s work x6, no rest

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