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6 Quick Exercises for Hot Arms and Abs

  • James Farrell

    Arnold V-Sit

    Targets shoulders, biceps, triceps, and abs

    • Sit on floor with knees bent, feet flat, holding a dumbbell in each hand by hips, palms up. Lean back 45 degrees and lift feet (shins parallel to floor).
    • Maintaining V-sit, curl weights to shoulders; press weights overhead, rotating arms out to a goalpost position and then extending them toward ceiling, palms facing forward.
    • Reverse motion to lower weights to start.
    • Do 15 to 20 reps.
  • James Farrell


    Targets back, shoulders, and biceps

    • Stand with feet shoulder-width apart, holding dumbbells in front of thighs, palms facing forward.
    • Quickly curl weights to shoulders, then, keeping elbows close to sides, rotate bent arms out to sides so that arms form a W with palms facing forward.
    • Rotate arms back to curl position, then lower. Do 10 reps.
    • Next, do 10 full biceps curls, quickly lifting weights to shoulders and then slowly lowering them to thighs.
    • Finally, start with elbows bent 90 degrees by sides, forearms parallel to floor. Quickly curl weights nearly to shoulders; lower to 90 degrees. Do 10 reps.
    • Do series 3 to 4 times.
  • James Farrell

    Burning Bridge

    Targets chest, triceps, butt, and hamstrings

    • Lie faceup on floor, knees bent and feet flat, holding dumbbells with arms bent by sides so that forearms are perpendicular to floor and palms face each other; lift hips (bridge position).
    • Maintaining bridge, do a chest press, extending arms straight up and then lowering them. Repeat press 2 more times.
    • At top of third chest press, keep upper arms steady and bend elbows to lower weights by ears. Extend arms upward again and repeat 2 more times. Lower arms to start.
    • Complete series 4 to 6 times.
  • James Farrell

    Crocodile Row

    Targets back, shoulders, biceps, and abs

    • Holding a dumbbell in right hand, stand with feet staggered wide, left foot in front of right, and hinge forward to place left hand on a bench or chair seat.
    • Reach right hand down to outside of left shin (right shoulder faces left).
    • Drive right elbow behind you, simultaneously rotating body so that chest faces right and dumbbell is by ribs.
    • Reverse motion to starting reach.
    • Do 15 to 20 reps; switch sides and repeat.
  • James Farrell

    Ab-Fab Press

    Targets shoulders and abs

    • Lie faceup on floor, knees bent and feet flat, holding dumbbells with arms extended toward ceiling, palms facing each other.
    • Keeping arms extended, engage abs and sit up tall with arms overhead.
    • Bend elbows to lower weights to shoulders, then press weights overhead.
    • Slowly lower to start position.
    • Do 12 to 20 reps.
    • MAKE IT EASIER: Perform reps without the weights.
  • James Farrell

    Combat Burpee

    Targets back, shoulders, chest, biceps, triceps, abs, butt, and legs

    • Start with left foot staggered in front of right, and fists in front of chest.
    • Do 4 punches, alternating hands, then crouch down and place palms on floor in front of feet.
    • Jump feet back into plank position, then do a push-up.
    • Jump feet forward toward hands and stand up, returning to staggered stance (try to switch foot position for second half of reps). Repeat.
    • Do 20 reps.
    • MAKE IT EASIER: Skip the push-up.