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Forget boring circuits, Day 12 of 6WS3 is a 30 minute arms and abs burner that’ll sculpt you from bicep to core! Think bicep curls that’ll make your arms pop, tricep extensions that’ll carve out definition, and core exercises that’ll sculpt your abs. No repeats, just 40 second bursts followed by 20 second breathers. Hit play, grab those weights, and let’s sculpt something amazing together! #6WS3 #StrongArmsStrongAbs #NoRepeats
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This is Day 12 of our 6 Week Shred III Home Workout Program. Subscribe and turn on notifications 🚨
**SCROLL FOR WORKOUT DETAILS**
Links:
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🛒 Amazon Must-Haves –
🏋🏼♀️ Workout mat – – use code TIFFXDAN for 10%
💪🏽 5-80lb adjustable dumbbells –
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: One or two sets of dumbbells, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 15 & 20 lb / 7 & 9 kg dumbbells
⏱️ Intervals: 40 seconds work followed by 20 seconds rest // 90 second finisher (30/30/30, no rest between exercises)
Exercises for this 30 minute arms and abs dumbbell workout:
BICEPS
Twist Curls
Wide Curls
Hammer Curls
Concentration Curl R
Concentration Curl L
ABS
Single Leg Extensions
Reverse Crunches
Flutter Kicks
Sitting Cross Punches
Hip Lifts
TRICEPS
Diamond Push Ups
Kickback R
Kickback L
Overhead Extensions
Skull Crushers
BICEPS
Circle Curls
Cross Body Curls
Negative Curls
Iso Hold Curls
Standard Curls
ABS
L-Sit Toe Touches
Prayer Crunch
Cross Crunch + Toe Touch Alternating
Plank Dips R
Plank Dips L
TRICEPS
Tricep Push Ups
Narrow Press
Single Arm Extension R
Single Arm Extension L
Dumbbell Push Ups
FINISHER 30/30/30
21s
Starfish Crunches
Dips
Cool Down + Stretch
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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