IRON Series 5: 30 Min Arms and Abs Workout, Biceps & Triceps
Caroline Girvan- Duration
- 38 min
- Level
- Intermediate
- Body Focus
- Arms
- Est. Calories
- ~266 kcal
Dumbbell biceps and triceps work followed by a core block and a finisher: 30 minutes of timed sets for stronger arms and abs.
Caroline Girvan alternates between biceps and triceps because these muscles tire quickly, doing two sets per exercise on a 60-second work, 30-second rest timer. An abs segment and a finisher of triceps push-ups and rotational curls close the session. Warm up first; the video runs about 38 minutes.
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Equipment setup
Who Is It For?
Lifters with dumbbells, a chair and a mat who want a structured arm-focused session with an ab and core finish.
Who Is It Not For?
Not ideal without dumbbells or if your wrists, elbows or shoulders are sore, as curls, presses, dips and push-ups load those joints.
Key Benefits
Builds biceps, triceps and core strength with timed sets, alternating arm muscles so each rep stays high quality.
Things to Keep in Mind
Warm up your whole body including the shoulders, choose weights you can control and keep your lower back steady during the ab work.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session