Arms

Whether you’re pressed for space or can’t find weights at the gym, this abs and arms bodyweight workout does the job and then some. Created by trainer and instructor Kirsten Johnson, these moves sculpt long, lean muscles. “This workout is designed as a compound bodyweight workout,” says Johnson. “Each move incorporates multiple muscle groups and therefore aims to create long, lean muscle throughout the body while targeting and firing up both arms and abs.”

The Abs & Arms Bodyweight Workout

To get started, set your timer for 30 seconds and work for that time, doing each circuit twice before moving on to the next circuit. Rest for 30 seconds between moves, then move on.

Circuit One

Pushup to high plank twist

Start in a push-up position on your knees and lower down into a push-up. Now, raise yourself up into a high plank position and rotate one arm to stretch upwards. Bring it back down and rotate the other arm upward to twist. That’s one rep. Keep it going for 30 seconds, then move on to the next move.

Tricep dip alternating march

Get into a reverse bridge position, with your hands and feet on the floor. Dip your triceps down, then extend upwards. Gently lift one leg off the floor and perform a marching motion. Repeat with the other leg. That’s one rep; keep going for 30 seconds.

Single leg jackknife

Start lying down, with your left knee bent and the right straight down. Extend your left arm backwards, hands pointing behind you. Pike up and raise your right leg and left arm at the same time to touch. That’s one rep. Keep going for 30 seconds, then repeat on the other side.

Double-pulse scissors, on your back

Start lying down with both legs outstretched. Keep your core engaged and your arms at your sides for stability. Raise one leg up and the other only slightly off the floor. Pulse for two beats, then switch legs. Keep it going for 30 seconds.

Circuit Two

Small lateral circles

Get onto your knees with your weight evenly distributed. Stretch out your arms on either side. Make small circles with your arms for 30 seconds. Fair warning: this one is going to burn.

Scapula contraction

Get on your knees with your weight evenly distributed. Stretch out your arms on either side. Now bend them into a 90º angle and contract your scapula, pretending there’s a bar between them that you’re trying to squeeze. Release back to outstretched arms. That’s one rep.

Side plank hip dip – knee to elbow

Start in a side plank position with your legs stacked on top of one another and weight distributed evenly throughout. Balance on your forearm. Now dip gently down and dip back up. Pick one leg up and contract your knee to touch your elbow. That’s one rep.

Sprinter situps  – alternating

Start lying on your back with your arms outstretched in front of you. Contract your abs and lift one knee toward you, lifting your torso as you do so. Repeat on the other side. That’s one rep.

Circuit Three

Double-leg jack knives on arms

Start lying on your back, legs outstretched in front of you. Now, hoist yourself up with your arms until they’re perpendicular to the floor. Jack your legs into your chest, contracting your abdominals as you do. Relax and stretch your legs back out. That’s one rep.

High plank – alternating knee to chest & shoulder

Get into a high plank position, weight evenly distributed. Lift one leg to tap the inside of your elbow, then rotate your leg outwards to tap the outside of your shoulder. Return to start. That’s one rep. Alternate your legs as you go.

Single-leg ab bikes

Come into a lying down position, back on the floor. Keep your hands under your head to protect your neck and keep your knees bent at 90º. Now stretch out your right leg and bring it into your chest, twisting your left side to touch your knee. That’s one re. Repeat on the other side, alternating.

Plank pike up – knee to chest – commando

Start in a plank position with your weight balanced on your arms. Pike up your abs and bring one leg into a crunch. Return your leg to start and bring your alternating leg into crunch. Now lower one arm down onto your forearm, then the other. Raise both arms up so you’re back in high plank. That’s one rep; keep going for 30 seconds.

Watch as Kirsten performs the moves below:

[embedded content] More