A Quick 15-Minute Workout to Strengthen Your Arms and Abs

If you’ve ever felt that your legs can handle lunges all day long, but a few bicep curls exhaust you quickly, here’s why: Your upper body muscles tire out faster as they are smaller compared to your lower body muscles. However, you can target your arms effectively with smart, focused movements using appropriately challenging weights. If you’re aiming to boost your upper body strength but unsure where to start with a workout routine, don’t worry, we’ve got you covered.

Amber Rees and Lindsey Clayton, senior instructors at Barry’s and co-founders of Brave Body Project, have designed a 15-minute arms and abs workout that you can do at home.

Today’s Trainer of the Month Club workout focuses on the upper body and core using medium weights. If using medium weights seems daunting, Rees and Clayton will guide you through each movement and offer modifications for all exercises. Whether you’re doing bicep curls with two weights, alternating arms, or using a single weight with both hands, you’ll build strength with every repetition.

Prepare to ace your first upper-body combo by watching the video for the complete workout. And remember, consistency is key when training your arms.

15-minute Arms and Abs Workout at Home

1. Walk-out Plank to Shoulder Tap: Start with a warm-up to awaken your hamstrings, core, and shoulders. Begin standing, then walk out to a plank position with hands slightly wider than shoulder-width apart and hips level. Tap one hand to the opposite shoulder without swaying your hips. Return to standing and repeat.

2. Alternating Birddog: Enhance your core stability by getting on all fours, extending opposite arm and leg out, bringing them in for a crunch, and touching elbow to knee. Alternate sides mindfully and breathe consistently.

3. Tricep Push-up: Engage your triceps by starting in a plank position, lowering your chest to the floor, and keeping your arms close to your body. Get into a downward dog position at the top of the movement for a further stretch.

4. Bicep Curl: Stand tall with a tight core and knees slightly bent. Curl weights up to your shoulders and control the descent. Modify by curling one arm at a time or using a single weight with both hands.

5. Shoulder Press: Place weights by your shoulders, facing arms inwards, press up, and slowly lower. To reduce shoulder strain, press with only one weight.

6. Push-up to Curl to Press: Combine push-ups, bicep curls, and shoulder presses for a challenging combo. Complete two reps of each and feel free to adjust as needed.

Unlock exclusive workouts, wellness discounts, and Well+Good content by joining Well+, our online wellness community

Featured Image by Victor Freitas via Pexels