Day 12: 30 Min STRONG ARMS & ABS Dumbbell Workout [Strength + Sculpt] // 6WS3
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Forget boring circuits, Day 12 of 6WS3 is a 30 minute arms and abs burner that'll sculpt you from bicep to core! Think bicep curls that'll make your arms pop, tricep extensions that'll carve out definition, and core exercises that'll sculpt your abs. No repeats, just 40 second bursts followed by 20 second breathers. Hit play, grab those weights, and let's sculpt something amazing together! #6WS3 #StrongArmsStrongAbs #NoRepeats
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: One or two sets of dumbbells, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 15 & 20 lb / 7 & 9 kg dumbbells
⏱️ Intervals: 40 seconds work followed by 20 seconds rest // 90 second finisher (30/30/30, no rest between exercises)
Exercises for this 30 minute arms and abs dumbbell workout:
BICEPS
0:29 Twist Curls
1:29 Wide Curls
2:29 Hammer Curls
3:29 Concentration Curl R
4:29 Concentration Curl L
ABS
5:29 Single Leg Extensions
6:29 Reverse Crunches
7:29 Flutter Kicks
8:29 Sitting Cross Punches
9:29 Hip Lifts
TRICEPS
10:29 Diamond Push Ups
11:29 Kickback R
12:29 Kickback L
13:29 Overhead Extensions
14:29 Skull Crushers
BICEPS
15:29 Circle Curls
16:29 Cross Body Curls
17:29 Negative Curls
18:29 Iso Hold Curls
19:29 Standard Curls
ABS
20:29 L-Sit Toe Touches
21:29 Prayer Crunch
22:29 Cross Crunch + Toe Touch Alternating
23:29 Plank Dips R
24:29 Plank Dips L
TRICEPS
25:29 Tricep Push Ups
26:29 Narrow Press
27:29 Single Arm Extension R
28:29 Single Arm Extension L
29:29 Dumbbell Push Ups
FINISHER 30/30/30
30:29 21s
30:59 Starfish Crunches
31:29 Dips
32:19 Cool Down + Stretch
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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!
