[Music] [Music] Hello everybody welcome back today I'm leading you through a 20 minute abs and arms circuit so today with me I have a set of 10 lb dumbbells I'm keeping it nice and simple today but please use whatever you have available to you at home you are going to need something soft beneath you and make sure you can see your screen so you can follow along with me and without further Ado let's get to it all right so today we're going to be working in Su sets meaning two exercises at a time we'll repeat
each Su set before we move on first exercise coming into a high plank you're going to tap opposite toe to hand back to Center so switching using that core for stability if this is too hard you can just bring one knee in at a time keeping both hands down on the [Music] [Music] mat [Music] good second exercise in this set you're going to come down on your bum you're going to need your weights you're going to do a narrow shoulder press so Palms are facing each other press it up bring it down you're sitting slightly
back so I'm not all the way straight here using that core then bringing opposite elbow to knee back down press it up and crunch so as you're doing this crunch you are seated back you're not fully up here you want to use that core so sit back into this nice work you can set those dumbbells down we're going to do the same two exercises so coming back into our high plank tapping opposite [Music] toes [Music] [Music] make sure you're in a nice straight plank don't let that booty poke up keep it nice and [Music] low
[Music] nice job coming on our [Music] BMS here we go seated slightly back close those those ribs engage that [Music] [Music] core nice job set those weights down we're going to flip it back over we're going to do a pushup and then as you come up from your push-up you can take this push-up on your toes or on your knees down as you come up you're going to bring one toe in other toe in down [Music] nice job next exercise you're going to be kneeling you can do this with one or both of your weights
depending on how heavy your dumbbells are but you're going to hold the dumbbell you're going to brace your core you're going to have a slight Bend in your elbows and you're going to lift it for a front raise and back down nice and simple you'll feel this in the fronts of your shoulders and you should also feel this in your core as well so don't let the upper body waver you shouldn't be sitting back into this stay up nice and Tall keep your bum tucked under and keep your rib cage closed make sure you're not
lifting your hands above your shoulders [Music] nice job give those arms a shake repeating those two so starting off with our push-ups when you're doing your push-ups try and keep your elbows close to your body rather than flaring them out to this side if you keep them tucked you're going to use a little bit more of your triceps think about really using that chest to come up and then keep that core nice and strong so I'm not arching my back as I'm doing a push-up here I'm keeping that core tight and strong and engaged then
coming up to a plank bringing one foot in other foot in nice job 15 second rest getting that dumbbell ready so get in this kneeling position tilt that pelvis under close that rib cage and from here you're just moving the [Music] arms [Music] nice job moving on we're going to do a full setup so you're going to sit all the way down again you can do this with two or a single dumbbell you're going to hold the dumbbell up we're going to do a full sit up coming up nice flat back here and then control
use that core on the way down think about closing that rib cage bringing your belly button into your spine exhale as you sit up and don't spend too much time down here at the bottom of your [Music] rep nice job all right next up same thing one or two dumbbells you're on your back this time we're going to do a leg drop with a situp so you're coming down everything is extended bringing it up lifting the shoulder blades up and crunch as you're bringing this down do not let your lower back look like this keep
the legs a little bit higher if you need to and press that lower back into the [Music] floor make sure you're keeping your elbow slightly bent as well they do not need to be fully straight you don't want to wreck your arms that [Music] [Music] way nice job take a breather down here [Music] all right full situps here we go arms up keep these arms coming directly out from your shoulders the whole [Music] time and your goal here is to not use momentum so don't swing this dumbbell forward to pull yourself up keep it up
here use that core take it nice and slow if you need [Music] [Music] [Music] to nice work on on our backs if you need to modify this exercise you can also bend your legs and tap your heels down to the floor for the leg [Music] [Music] drop [Music] [Music] [Music] soul nice work we're going to flip it over into a high plank you can do this exercise holding both dumbbells if that's going to support your wrists otherwise we're just using one you're going to swing it over actually we're not swinging we're doing this nice and
controlled bringing the arm up pressing this directly out from your shoulder and then control bring it down use that core [Music] you're not [Music] too keep yourself lifted in this plank [Music] nice job we're going to flip it over sitting on our bums you're going to twist and you're going to set it up and you're going to press twist and press as you twist come down bring this dumbbell down right beside your hip and make sure we're not arching our back here keep it nice and flat tuck that pelvis under so exhale as you twist
inhale as you press nice work one more time flipping it over when you're doing these planks and you're here in this side plank use your back and keep everything nice and strong here use that arm bring it around and control it down to the [Music] floor baby [Music] you [Music] [Music] [Music] baby nice job one more round of [Music] twists I the feeling lingers on every really sit back into your [Music] twist for myself [Music] nice job all right last exercise you're going to need both weights you could also do this with one you're on
your back arms are directly up out from your shoulders backs press to the floor and we're just switching our legs for some scissor kicks here [Music] try to keep your legs as straight as possible if you need to bend the top one you can also do that just make sure your heels hover above the ground the whole time forget you the myON makes it hard [Music] nice job second exercise is a side plank with some dips I saved the best until the very end so make sure you're stacking your shoulder above your elbow you're going
to come into this beautiful side plank lift those hips up squeeze this side control yourself lower down and up if you need to modify you can bend the knees here do the same thing squeeze feel that crunch control slowly lower the hip and back [Music] [Music] up [Music] nice job grab those weights back on our back we're almost [Music] there now it's everything is just [Music] the you told me what could become me all the pie and now it's for me fly away few more [Music] seconds nice job last round you guys other side of
that side plank push through it's only 45 seconds here we go [Music] [Music] keep those ribs closed think about belly button to [Music] spine and now it's for [Music] [Music] f great job guys I hope you guys enjoyed this 20 minute abs and arms circuit if you did give this video a thumbs up for me let me know how you enjoyed it in the comments if you're new here hit that subscribe button turn on your post notifications so you don't miss another video from me and I'll will see you guys very soon bye if you
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