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Arms & Core Burner

Get ready to feel the burn in your arms and core! This workout sculpts your biceps, triceps, and abs through smart pairings that keep your muscles working hard and your heart rate up.

Created by

robbo

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Roll

2 sets × 20s, 20s

Dead Hang

2 sets × 20s, 20s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

4 circuits

Pullup Progression

Progressive exercise

Dip Progression

Progressive exercise

3 circuits

Chin-Up

1 set × 6 reps

Pushup Progression

Progressive exercise

Ring Curl - Rings

3 sets × 10 reps, 10 reps, 10 reps

Ring Tricep Extension - Rings

3 sets × 10 reps, 10 reps, 10 reps

Core Finisher

Ab Wheel Rollout - Ab Wheel

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Hanging Knee Raise

1 set × 12 reps

Plank

1 set × 30s

L-sit Progression

Progressive exercise

Cool Down

Bicep Wall Stretch - Body Only

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Child's Pose

1 set × 40s