Arms and Abdominal Workout 27 minutes, Dumbbells

Routine:

1 and 1/2 minute each exercise, no breaks:

jump lunge press with dumbbell

overhead tricep extension

dumbbell pulls

variation push-ups

crab push-up

Repeat 3 Times 

Jump Lunge w/ dumbbell: Start in lunge position, power-up and switch legs in the air landing softly on feet back into lunge position hold dumbbells either above head or down by your sides. After you do one lunge bring arms out to the side and press weights overhead.

Overhead tricep extension: Stand in a wide stance with knees slightly bent and tucked behind your toes. Hold dumbbells with bent elbows behind your head and then extend upwards until arms are straight. Remember to keep good posture, it is very important to keep knees bent or you will prevent blood flow which can cause dizziness or fainting.

Dumbbell Pulls: Stand in a squat width position with knees slightly bent. Hold dumbbell together and let arms hang down in between knees, then use your triceps and back muscles to pull dumbbells up to your chin and lower. Again remember to keep good form, stay in a medium to low squat position throughout DO NOT straighten legs or let your back arch or hang, keep good posture throughout.

Variation Push-ups: Perform 10 push-ups in different variations. Start with regular, then move to wide (about 6 inches further from side of regular push-up position), then triangle push-ups or close hands (form a triangle with your thumb and pointer fingers. Do 10 of each and then start over until time is up. Remember to keep back low and press elbows back. Try to touch your chest to the ground or your hands. 

We are going to use dumbbells quite a bit for these exercises. If you don't have any consider getting this series. It is nice because as you get stronger you move up weights, and you get a deal when you buy them all together and a fancy stand!

 Equipment: