12 Minute Easy Abs and Arms Workout

hey everyone it’s your personal trainer coach Kozak from has sit and this is a beginner abs and arms workout this is a great workout for both men and women and it only requires a pair of dumbbells now the weight that you use will be totally dependent on your fitness level but make sure that you start light and work your way up this workout is divided into two parts and part one we’re going to work on your core and in part two we’re going to work on shredding and toning those arms I’m going to do the whole thing with you if you’re ready let’s get into it so let’s get to the floor to start we’re starting with a punch and crunch so just as the name suggests we’re going to crunch and punch at the same time we just want you to get your shoulder blades up off the ground and want you to punch and reach across as you crunch up so we’re not doing a sit-up where you’re coming all the way up but we’re just bringing your shoulder blades up off the ground and contracting your abs at the same time so punch it across your nice little twist in at the same time so with the punch is 4 so we’re not counting reps today we’re just going to give as many reps and as you can end a lot of time period making sure to breathe throughout the whole set good again don’t feel pressured to work as fast as I am work at your own pace throughout this workout come back and you’ll get a little bit better every time all right in three two one excellent we’re going to move on to eight lying knee twist we’re going to have our hands out at our side knees up we’re going to twist using our obliques in our hips keeping our back flat on the ground and I want you to try to touch the ground with your knees your legs and then right back up so I don’t want you to bounce off or be flying back and forth but instead be under control and if you can’t quite go so far because your flexibility doesn’t allow you to then this is okay right here just get where you can comfortably keep those knees up and as always make sure to breathe excellent keep it up five more seconds and four three two one okay we’re staying the ground for the next one we’re going to do a half get up trying to get one arm out to the side one leg out but we’re going to come up reach at the same time coming up on to this arm and forearm come up reach across so we’re crunching reaching across coming up on to this elbow and forearm on the ground good if this one ends up being too easy for you you could always grab some extra weight or resistance and punch that weight up we can do half and half on each side making sure to breathe and switch so opposite side now opposite arm out opposite leg out and we’re coming up reaching across good grip onto that forearm full range of motion good job again don’t feel pressure to move quite as fast as I am just get what you can getting a little bit better with every rep putting in the work you can see that change good you got it in five four three two one excellent okay moving on to a lying near a so staying on the ground I’m going to place my hands under the small my back and my glutes because the this will help to take the pressure off your lower back off in time beginners will feel some pressure in their lower back on this one but if you don’t you don’t have to we’re going to bring our knees up and return our legs back straight now I’m not going to touch the ground in between reps but if you need to you can tap the ground and back up but try not to bounce and get momentum if you need to you can take longer break periods in between each repetition good sure to breathe nice and controlled you got it you’re doing great so far keep up the great work let’s go excellent ten more seconds on this one keep pushing through when it starts to burn and it starts to kick in it’s all about that mental toughness right we know we can do it physically but we got to convince ourselves not to quit not to give up you got this four three two one break good well here we’re going to come up on our feet for the next one we’re going to do an oblique rotation so we’re going to bend over until our upper body is close to parallel with the ground hands out in front of us extended we’re going to twist side to side with our arm side to side working those obliques the trick on this one is to keep your eyes and nose in line with this center part of your hands on side to side twist so you’re not just twisting your arms your whole core is rotating nice and controlled don’t use a bunch of momentum with this one and get crazy just stay under control that weight in your hips nice doing great let’s go ten more seconds to this one think about what brought you here focus on that goal focus on your why why are we here and three two one you got it moving on to a knee chop so staggered stance we’re going to reach up we’re going to act like we’re chopping something over my knee I always like to pretend like it’s a watermelon you get to choose what you want to break over here on knee bring those abs and leg together at the same time contracting so squeezing and contracting those ABS with every chop excellent work keep it up half and half on each side that means we have five more seconds on this side four four three two one switch it up opposite side now staggered stance reach up chop that watermelon boom excellent work start to feel comfortable with it you can pick the pace up a little bit it’s up to you remember to push yourself because no one else can do it for you so you doing this for you today excellent and five four three two one and done okay we’re going to get started with an alternating dumbbell curl grabbing my line weights this is a pretty classic movement you’ll see all the time so it’s important to be able to perform this one correctly starting with good posture shoulders are back we’re going to curl up with one arm and when you do so I want you to take this pinky and curl it in reverse opposite direction other arm curl that pinky in and then back out we’re not going to count any repetitions today I just want you to work at your own pace yes I want you to push yourself but also focus on good form good posture and staying safe at the same time excellent work keep that core tight alternating right to left right to left that’s the whole name of the game here it’s important on this one not to get a little like dance going or going fast like that but instead one arm separately all the way up all the way down because we want to eliminate using momentum excellent work we got ten more seconds on this one again just getting as many in as you can we’re going to go back and forth between your biceps and your triceps so three two one that one was for your biceps so now we’re going to your triceps the back your arm let’s go to the ground we’re going to do a lying Close Grip press so our elbows are going to be in we’re going to press all the way up all the way down keeping those elbows in during the movement not allowing them to flare out but up against the body keep that upper arm rubbing up against the body on the way up and on the way down good full range of motion and don’t bounce your arms off the ground but instead stay nice and under control throughout the whole exercise good making sure to breathe so very important off and overlooked could not be more important those elbows in all the way up all the way down nice work keep it going I’ve got another 10 seconds on this one again you’re just getting as many repetitions in as you can and this a lot of time period and three two one zero good okay we’re going back to your feet with our hand weights or our dumbbells and we’re going to move on to a dumbbell hammer curl so good posture shoulders are back this time we’re curling but we’re gonna keep our palms facing one another using a hammer technique like you would hammer a nail right so keep those wrists straight this one is going to hit a separate bicep head from the first one that we did it’s just important to hit all those both bicep heads and all three tricep heads nice work palms are facing one another good posture all the way up all the way down you’ll notice why your biceps are working and triceps are taking a break and vice-versa nice work keep it going you got ten more seconds on this one again just getting as many in as you can in this thirty second time period we got it give me five four three two one and done okay we’re moving on to another foundational movement a dumbbell tricep kickback so put our weight in our hips a little bend the knee upper bodies on about a 45 degree angle pull those elbows back and then we’re going to only extend at the elbows palms are facing one another we’re squeezing that back of the arm that tricep up at the top nice and controlled and notice how my elbows and my upper arm stay in place and I’m just bending at the elbow and using the elbow of the lever so we’re not going like this right you don’t see my elbows moving forward but instead they’re staying in a stationary position nice work keep that back straight core tight and of course we are breathing arms are starting to burn a little bit I’m sure yours are too totally natural that’s just lactic acid in your arms building up that’s how we know it’s working that’s that fuel that your muscles are using to complete this movement you don’t have to listen to it doesn’t mean you have to stop by any means you got it keep it going keep it going and five four three two one nice okay shake it out we’re moving onto a dumbbell reverse curl this time okay so palms are facing down elbows are in to our body and we’re going all the way up all the way down notice how I keep my wrists nice and straight and tight and a lot I don’t have spaghetti wrists like I like to call but instead keep them nice and engaged nice work shoulders stay back and this one as your arms to hurt the burn you’re going to want to like let your elbows flare out while you’re doing and use a bunch of momentum but try your best not to you really want to focus on time under tension today keep those elbows in and stay under control you got it come on now give me ten more seconds keep fighting with me here you got it and five four three two one zero nice okay we’re going to move on back to the ground doing a lying dumbbell tricep extension okay so down on our backs against the middle position we were in before we’re going to have palms facing one another arms are up straight now we’re only going to bend at that elbow again using that elbow as a lever right notice this is the trend if you want to isolate those arm muscles then we need to bend at the elbow palms are facing one another squeeze the back of the arm I’ll put the top contracted nice work you got it keep it moving keep it working thank you so much for joining me today I appreciate you I appreciate your hard work you keep this up and you will accomplish your goals it’s all about that consistency thinking about what are you doing every day ask yourself what am i doing today to get to where I want to be tomorrow you got it right here breathe and work so all you got to do breathing work right here almost there and five four three two one and zero if you like this workout you’ve been working out with those for a while and you’re starting to see some results I’d encourage you to please go check out our patreon page where you can find out how you can helped support our cause to keep these great workouts free for everyone around the globe make sure to give this video a big ol thumbs up and hit that subscribe button so you never miss a new workout check out has fit comm for hundreds of free workouts free meal plans and free complete fitness programs follow us on whatever social media platform you’re on Facebook Twitter snapchat Instagram Pinterest we are there waiting for you and we’d love to connect thank you for giving me the honor and pleasure of working out with you today I’m coach Kozak and I will see you your next workout