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Arms & Core Burner

Build strong, defined arms and a rock-solid core with this dumbbell and resistance band workout — no machines needed, just pure results!

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Roll

2 sets × 20s, 20s

Torso Twist

2 sets × 10 reps, 10 reps

Dead Bug

2 sets × 8 reps, 8 reps

Arms — Biceps & Triceps

3 circuits

Bicep Curl - Dumbbell

1 set × 12 reps

Dumbbell Tricep Overhead Extension

1 set × 12 reps

3 circuits

Hammer Curl - Resistance Band

1 set × 12 reps

Triceps Extension - Resistance Band

1 set × 12 reps

3 circuits

Bicep Curl (Concentration) - Dumbbell

1 set × 10 reps

Triceps Extension (Lying) - Dumbbell

1 set × 10 reps

Core

Plank

3 sets × 40s, 40s, 40s

3 circuits

Russian Twist (Weighted)

1 set × 15 reps

Crunch

1 set × 15 reps

3 circuits

Pallof Press - Resistance Band

1 set × 12 reps

Leg Raise

1 set × 15 reps

Cool Down

Triceps Stretch - Overhead

1 set × 30s

Bicep Wall Stretch - Body Only

1 set × 30s

Child's Pose

1 set × 40s

Supine Spinal Twist

1 set × 30s