Sunday funday
No gym? No problem. Sometimes all you need for a powerful sweat session is your own bodyweight, a little space, and the will to push through. This arms and abs workout is designed to be done literally anywhere — whether you’re in your living room, hotel room, or even outside at the park.
The best part? It’s quick, effective, and will leave you feeling strong from your core to your biceps.
1. Push-Up Variations (3 Sets of 12–15)
Start simple with regular push-ups to activate your chest, triceps, and shoulders. Want to intensify? Try diamond push-ups (hands close together) to target those arms or incline push-ups against a chair if you’re just building strength.
Pro tip: Keep your core tight throughout — it doubles up as an ab workout!
2. Plank Shoulder Taps (3 Sets of 20 Taps)
Get into a plank position and tap one shoulder with the opposite hand while keeping your hips as still as possible. This move challenges your arms, abs, and stability all at once.
Pro tip: Imagine balancing a glass of water on your back — no wiggling!
3. Tricep Dips (3 Sets of 10–12)
Find a chair, bench, or even a coffee table. Lower your body slowly and push back up to engage the triceps. Burn guaranteed!
Pro tip: Bend your knees for a beginner-friendly option or keep your legs straight to turn up the heat.
4. Russian Twists (3 Sets of 20 Twists)
Sit on the floor, lean back slightly, and twist side to side. Add a water bottle, book, or backpack for extra resistance. This move will fire up your obliques and tighten your waistline.
5. Plank Hold (3 Rounds of 30–60 Seconds)
The classic plank is still undefeated. Hold strong, engage your core, and don’t forget to breathe.
Pro tip: To level up, try lifting one leg at a time for extra challenge.
6. Bicep Curls with Household Items (3 Sets of 12–15)
No dumbbells? No problem. Use water bottles, canned goods, or even a loaded backpack for makeshift weights. Your arms will thank you later.
Wrap-Up 🏁
This arms-and-abs routine proves that fitness doesn’t need to be complicated or expensive. With 15–20 minutes and a dash of consistency, you’ll build strength, improve endurance, and feel unstoppable.
Remember: the key to results is showing up — so roll out your mat (or don’t) and get moving.
✨ Strong arms, solid abs, zero excuses.
Last Updated on 6 days by %Sunday funday%
