Arms & Abs Circuit 20 Minute Workout

If you’ve been reading this blog for a while, it’s no secret that I love to move my body in just about any way possible.  If you are new to the blog, welcome!  You will quickly learn that I LOVE being active and often describe myself as having exercise ADD because I feel like I am always trying something new or working towards a new goal.

Gordmans Activewear from Treble in the Kitchen

In addition to the yoga, Bodypump, and running outside with my dog I have been loving lately I have also been enjoying quick and efficient circuit workouts that require minimal equipment AND that can be completed at the gym or at home.

I’ll be honest…even I have days where driving to the gym just doesn’t sound like the best use of my time.

Today, I’ve created a workout that fits all of the criteria listed above:

  • quick
  • efficient
  • minimal equipment
  • can be completed at home OR the gym (or anywhere!)

This workout is composed of 2 circuits.  To complete the workout, set a timer for 5 minutes then move through each exercise in circuit 1 and repeat the circuit as many times as you can.  Then take a 30 second break, and set the timer for 5 minutes so you can do the same for circuit 2.  Repeat all of that a second time for a total of 20 minutes of work.

Check out the full breakdown.

Equipment Used:

  • Timer, stop watch or phone
  • 8-10lb weight (I used two 5lb weights)
  • Mat

Arms and Abs Circuit from Treble in the Kitchen

 

Circuit 1

  • Squat Press | Start with your feet just outside hips.  Hold your weight at your collar bone.  Brace the midsection and keep weight in your heels as you sit the hips down and back into a squat.  As you stand up drive the weights over head and fully extend the arms. Sit the hips back down into a squat and lower the weight back to your collar bone.
  • Tricep Dips | Find an elevated surface like a weight bench, park bench, coffee table or chair and place your hands on the edge with your fingers facing forward and elbows facing back.  Make sure your shoulders are relaxed out of your ears, chest is lifted and abs are braced.  Lower down so  your elbows bend toward the back, keeping your bottom close to the bench or chair.  Push back up to starting position for one rep.
  • Plank with Hip Dips | Begin in a forearm plank position with your elbows directly under your shoulders.  You can be on your knees or toes for this exercise.  While keep the shoulders square, lower the hips down to the left then bring them back to center.  Lower the hips to the right and bring them back to center for one complete repetition.
  • Lay Down Push Ups | Begin lying down on your stomach with your arms extended out in front of you (as pictured).  Place your hands under your shoulders and push up into a plank position.  Gently lower down all the way to the ground and extend the arms so you are in starting position.  Repeat until the desired reps are complete.

Circuit 2

  • Mountain Climbers | Begin in a plank position with your hands under your shoulders.  Bring the right knee across under your body to your left elbow.  Bring your foot back to starting position and repeat on the opposite side for one rep.  Make sure to keep your bottom down and hips and shoulders square to the ground.
  • Russian Twists | Begin sitting on your bottom with your upper body at a 45º angle.  Knees are bent and weight is at the midsection.  Pull the bellybutton in toward the spine and rotate the upper body to the left, then center, then to the right and back to center for one rep.  Make sure to stay lifted through the chest.  You can lift your feet for a more advanced option.
  • Side Plank with Hip Lifts | Start in a side plank with your elbow directly under your shoulder, your joints stacked and either your bottom knee on the ground or both legs extended.  Lift your hips up toward the sky, then lower back down to start.  Repeat for the desired about of reps and then complete this exercise on the other side.
  • Up Down Push Ups | Start in a full plank on your knees or toes.  Lower your right arm down to the ground, then lower your left arm down to the ground.  Next, push up and straighten your right arm placing your right hand on the ground then place your left hand on the ground as you push up into your original plank position.  Make sure to keep your hips and shoulders square to the ground.  If you notice a lot of wiggling, lower to your knees.

Once your workout is complete, make sure to stretch!

Gordmans Activewear from Treble in the Kitchen

The outfit in today’s workout was provided by my friends at Gordmans.  This was my first experience shopping at Gordmans and I have to say that I really loved it!

Fun activewear from @Gordmans + Arms and Abs Circuit Workout #whatmovesyou #fitness Click To Tweet

Gordmans Activewear from Treble in the Kitchen

Gordmans is a value priced department store that has a huge selection of name brands that are up to 60% off of traditional prices.  In addition to super cute active wear, they also have regular clothing, footwear, home decor, designer fragrances, cosmetics, bedding and bath, furniture, and toys.  They really have it all!

Gordmans Activewear from Treble in the Kitchen

TOP | PULLOVER | LEGGINGS

In addition to the adorable outfit I’m wearing (LOVE the back of the tank top and the stripe on the leggings) I also got a sports bra and some athletic socks.

Gordmans Activewear from Treble in the Kitchen

BRA | SOCKS

I was able to get all of the pictured items for under $70…what a steal! Gordmans has an online store, but they also have brick and mortar locations all over the country, so I highly recommend seeing if there is a location near you!

Thank you so much for the fabulous fitness gear, Gordmans 🙂

If you are looking for more fitness inspiration (or just fitness fashion inspiration!) check out the other bloggers sharing their experience with Gordmans activewear.

Monday, January 25th

Chic Street Style

Moms Little Running Buddies

Ruby Girl Blog

Charmingly Styled

Tuesday, January 26th

La Petite Fashionista

Economy of Style

Treble in the Kitchen

Denver Darling

Kate Maree

Gordmans Activewear from Treble in the Kitchen

DISCLAIMER: I was compensated for my time and I was provided the pictured clothing for this post, but all opinions are my own.  Thank you for continuing to support Treble in the Kitchen!

Question of the Day:

  • How have you been staying active this year?

Comments

  1. I love circuit workouts that I can do at home!! I agree that sometimes I do not want to waste time driving to the gym. Can’t wait to try this workout!

  2. So much to say here. I teach pump too, and we just launched 96, so I am so glad for a break from all of the practices. Headed to the gym this morning to kick my own butt for a change. This is hugely inspirational since I didn’t have a plan. That second circuit is going to crush me. Lol!

  3. Great workout, and I love your outfit! Super cute

  4. I love circuit workouts for those days I don’t want to go to the gym too! Thanks for sharing.

  5. I LOVE short, effective workouts! This one looks great!

  6. About to try this workout! Looks killer!

    XO Chloe
    A Latte Lipstick

  7. This was super great workout! I did 20 min of cardio before and added some ab work after. I felt great & strong and the time flew by!

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