Sculpt your abs and arms with this 30 minute, no machine needed exercise. Targeting your upper body, this workout is designed to strengthen your shoulders, biceps, forearms, and ab muscles.

Sequence: Repeat this workout in sequence 4 times

Target muscle groups: abdominal, biceps, triceps, shoulders

Total workout time: 30 minutes

Curls

Curls

Reps: 15

Keeping your upper body straight and shoulders back, hold a dumbbell in the weight of your choice in each hand at your hips. Slowly curl the dumbbells to your chest, briefly hold, and return to your hips.

Challenge: Increase weight of dumbbells.

Dips

Dips

Reps: 15

With a stair stepper behind you, sit on your bottom with your legs in front of you bent at a 90 degree angle. With your back facing the stair stepper, place both palms on the stair stepper near the edge. Slowly straighten your arms to raise your body weight. Release and bend elbows without letting your bottom touch the ground.

Challenge: Place a dumbbell in your lap for added weight.

Mountain Climbers

Mountain Climbers

Reps: 20 per leg

In push up position, straighten your arms so that your body is fully off the ground. Bring your right knee to your chest then straighten it back out. Bring your left knee to your chest then straighten it back out.

Challenge: Increase your speed of switching legs.

Push Ups

Push Ups

Reps: 15

Lying on your stomach with your legs extended behind you and your elbows bend, slowly raise your body until your elbows are straightened. Tighten your core, hold for a moment, and release. Do not let your body touch the floor.

Challenge: Increase the number of reps.

Toe Touches

Push Ups

Reps: 30

Laying on your back with your legs extended at a 90 degree angle, use your abdominal muscles to touch your toes.

Challenge: Increase the number of reps.

V Ups

Push Ups

Reps: 15

Laying on your back, extend your legs at a 90 degree angle to form a V. With your palms pressed together, use your abdominal muscles to raise your body and extend your arms through your legs.

Challenge: Increase the number of reps.

Contact Us

For more information on IRONMAN orthopedic doctors or surgeons, treatment for injuries, scheduling Human Performance services, or getting more information about physical therapy, please fill out the form below or call us at (713) 222-2273

Thank
You!

Thank you for contacting the IRONMAN Sports Medicine Institute. We have received your inquiry, and a team member will contact you soon.

If you need more immediate assistance, please call us at (713) 222-2273.

If you are experiencing a medical emergency, call 911 or go to the nearest emergency room.

Workout Guides
Orthopedics and Sports Medicine IRONMAN Sports Medicine Institute Physical Therapy Human Performance