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Dumbbell & Band Arm + Core Burner

Sculpt your arms and fire up your core with this focused dumbbell and resistance band session — you'll feel the burn from first rep to last!

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Created by

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Roll

2 sets × 20s, 20s

3

Dead Bug

2 sets × 10 reps, 10 reps

Arm Supersets

4 circuits
1

Bicep Curl - Dumbbell

1 set × 12 reps

2

Dumbbell Tricep Overhead Extension

1 set × 12 reps

3 circuits
1

Hammer Curl - Resistance Band

1 set × 15 reps

2

Triceps Extension - Resistance Band

1 set × 15 reps

3 circuits
1

Bicep Curl (Concentration) - Dumbbell

1 set × 12 reps

2

Triceps Kickback - Dumbbell

1 set × 12 reps

Core Circuit

3 circuits
1

Plank

1 set × 45s

2

Russian Twist (Weighted)

1 set × 20 reps

3

Pallof Press - Resistance Band

1 set × 12 reps

3 circuits
1

Side Bend - Dumbbell

1 set × 15 reps

2

Hollow Body Hold

1 set × 30s

Cool Down

1

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

2

Bicep Wall Stretch - Body Only

1 set × 30s

3

Supine Spinal Twist

1 set × 30s

Dumbbell & Band Arm + Core Burner - Bodyweight Fitness | Bodyweight Fitness