Push your upper body and core to the limit with this quick yet challenging Arms & Abs AMRAP-style workout!
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When it comes to the weekend, I typically only do one kind of workout: long runs. I was supposed to log a few taper miles last weekend to prep for this weekend’s Rock’n’Roll Dallas Half Marathon (btw, you can get $15 off Rock’n’Roll full and half marathons with code “RNRRNB2018“), but my foot was acting up a bit. Rather than push my foot with a race coming up, I decided to get in a solid upper body workout instead.
Will’s sister, who is an avid crossfitter, was visiting, so I threw together a somewhat crossfit-inspired upper body and core workout for us to do.
When I first looked at the workout I’d written out, I didn’t know how challenging it would be, but about five minutes into round one I was feeling the burn. As I type this, my triceps are still sore.
Moral of the story? Don’t underestimate this workout.
How to do the moves:
Bicep Curls: Stand with feet hip-width apart, arms by your sides. Hold a light-medium weight dumbbell in each hand, palms facing away from you. Bend at the elbows and slowly curl the weights up toward your shoulders. With a slow and controlled motion, curl the weights back down to starting position. Repeat.
In & Outs: Sit on your bum. Lift your legs off the floor (knees bent) and lean back slightly to create a V-shape between your torso and your thighs (arms by your sides). Keeping your core tight, lean your torso back and straighten your legs until both your shoulders and your legs hover just above the floor. Using your core, pull your torso back up and your legs back in. Repeat.
Push Ups: Head over here to see how to do the perfect push-up. The goal is to get your chest all the way down and touching the floor. Feel free to drop to your knees to modify.
Reverse Butterfly Kicks: Lay on the floor, belly down, with legs straightened behind you and arms straightened out in front of you. Engage your core and lift your arms and legs off the floor as much as you can comfortably. Kick your legs in small motions up and down as if you were swimming for 20 reps per side. (NOTE: You should feel this move in your back, shoulder blades and butt!).
Tricep Dips: Start sitting on a bench or chair. Place your hands on the edge of the bench on either side of your butt. Shift your butt forward until it is no longer on the bench. You legs will be extended forward, heels on the floor. This is your starting position. Slowly lower your body by bending at the elbows (keeping them close to your sides) until your upper arm and forearm make an angle smaller than 90 degrees. Using your triceps, push your torso back up to start. Repeat.
Russian Twists: Sit on your bum. Lift your legs off the floor (knees bent) and lean back slightly to create a V-shape between your torso and your thighs. Keeping your core tight, twist your torso and hands over to the right and then to the left for a total of 20x per side. Hold a dumbbell between your hands to make the move more difficult.
Shoulder Presses: Stand with your feet about hip-width apart. Hold two dumbbells up to your shoulders, palms facing out. Straighten the arms and lift the dumbbells overhead. Return to start (slow and controlled) and repeat.
Side note: my foot is feeling MUCH better. As of now, I’m still planning on running Rock’n’Roll Dallas this weekend. I’ll actually be taking over Rock’n’Roll’s instagram stories for the race, so that’ll be a nice excuse to take the race slowly and capture all the best moments. Be sure to tune into their stories to see me (and the race) in action!
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Let’s Chat:
What’s your favorite upper body workout move?

Alright, I’m feeling the burn just reading about this workout! I have upper body on the schedule today, so I will definitely incorporate these moves!
The Accidental Marathoner recently posted…5 Ways to Stay Fit While Traveling for Work
Wow, I can already feel the burn in my arms just from reading all the moves involved in the workout!
I love the variety of all these moves!
This sounds like a great workout. Love stuff to have at home with my free weights!
Great workout! Good luck in your race! I’ll be Rock ‘n’ Rolling in Carlsbad this weekend!
Debbie recently posted…29 Things You Should Do the Night Before Your Big Race
yes love these types of workouts! Good luck this weekend glad you foot is feeling better
Deborah @ Confessions of mother runner recently posted…I’m Never Running A Marathon-Am I Still A Real Runner?
This would be an awesome workout! I already did my workout for the day, but will keep this in mind for later on this week! :]
Ooh I love this. Cannot wait to start being able to lift weights again!
Annmarie recently posted…10 Ways Marathon Training Is A Lot Like Being Pregnant
I love shoulder presses and shoulder taps.
Have a great time at the race this weekend! I’m glad your foot is doing better and you are totally going to love taking over the social media!
Jenn recently posted…hakuna matatas at the 26.2 with DONNA relay
What a workout! Killer!!
I love AMRAP workouts and this is a great one! They always remind me that it’s so possible to get in a great workout with a limited amount of time.
Jessica recently posted…Last Week’s Workouts: Energy City Half Marathon Training Week 12 {Race Week}
This is great! I typically have my strength training BE AMRAP without a timer – I love your blog – it truly is so appealingly aetsthetic, and you have great pinnable images and the fonts/etc are so fun – just wanted to share some love!
AMBER Walther recently posted…EasY Lunch Meal Prep – 5 meals in 30 minutes!
I like this workout because both bodyweight and dumbbell exercises are included. I think compound bodyweight moves like dips and push-ups are essential to building functional strength. Your routine is a good example.
Imre recently posted…Full Body Calisthenics Workout Guide
Looks like a great workout finisher! I’ll have to try it! Exciting!
Hi! Awesome workout exercises you have discussed here. It is a useful blog for me. Because I am a beginner. Thanks for sharing.