Routine programmed and demonstrated by Keridon McMahon, NASM Certified personal trainer, keridonfitness.com | Photos by Audra Oden
It may feel counterintuitive, but you actually don’t need a gym to get a good core and arms workout. Using a set of hand weights, try these moves for tightening your abs and sculpting your shoulders, biceps, and triceps. No dumbbells at home? Try holding soup cans, or even use just your bodyweight.
How to: Perform this circuit 1-3 times through.
Cross-Punch Scissor Kick
Holding weights, sit on the ground and engage your core, holding your feet off the ground. Perform scissor kicks while punching across your body towards the opposite leg. Do 20-30 reps.
Arm Curl Jackknife
Stay in the seated position as in the previous exercise and extend your arms, palms up over legs. Simultaneously biceps curl your arms while bringing your *knees towards your chest. Do 15-20 reps.
*Advanced Option: Perform single-leg jackknives as shown
Frog Knee Jackknife with Dumbbell Front Push
Stay in the seated position as in the previous exercise and begin with dumbbells together near your chest. Legs are extended straight and elevated. Keep your feet together while bending the knees and bring your legs towards you while simultaneously pushing your arms forward. Do 12-15 reps.
High Plank with Lateral and Overhead Raise
Get into high plank position with a dumbbell in one hand. Keeping your torso and hips square to the ground, laterally raise your arm until it is even with your body. Return your arm down without resting it, then raise the weight in a hammer grip overhead. That’s one rep. Do 5-10 reps, then switch sides.
Forearm Plank with Triceps Kickback
Lower your body down to one forearm, with your other hand holding a weight with that arm bent. Extend your arm, bringing the weight towards the back, squeezing your triceps at the top. Do 12-15 reps, then repeat on the other side.
Side Hand Plank Windmill
Get into side plank with one hand on the ground, and a dumbbell in the opposite hand. Extend your arm towards the ceiling so your shoulders are stacked and arms are in line with each other. Rotate your chest towards the floor while bringing your arm in. Do 8-12 reps on each side.
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