Hey, FB Family!

This 10-minute arms and abs workout is designed to work as a quick finisher at the end of any workout or as a simple standalone option when you only have a short window to train. The goal here is to give the arms and core some direct attention without turning it into a full second workout or something that feels overwhelming.

Equipment Needed:

• Dumbbells (light to medium)
• Mat (optional)

I recorded this one after a jiu jitsu session and some cardio, when I still felt like I had a little more to give but didn’t want to commit to anything long or complicated. That’s usually when workouts like this make the most sense for me. You’ve already put in the work, you’re warm, and you just want something focused that helps you feel finished without dragging the day out.

A lot of longer workouts already cover the big movements or get the heart rate up, but arms and abs often end up doing more supporting work than direct work. They’re involved, but they’re not always the main focus. This workout gives those areas some intentional time without requiring much setup, equipment changes, or mental energy.

The structure is straightforward. You’ll move through two short rounds, alternating between arm strength and controlled ab work. The intervals are short enough to keep things moving but long enough to actually feel the work. There’s no built-in warm-up here, since this is meant to follow another workout where you’re already warm. If you’re doing this on its own, take a few minutes to loosen up your shoulders, arms, and core before starting.

This pairs especially well with lower-body or total-body workouts, particularly on days when your arms haven’t gotten much direct attention. It’s also a solid option after cardio when you want to finish with something more strength-focused. Because the exercise list stays tight and familiar, you’re not constantly checking the screen or worrying about what’s coming next. You can settle into the work and focus on your form.

The arm exercises stick to basic curl and triceps movements that are easy to scale and repeat with good form. You’ll work both biceps and triceps across the two rounds without overdoing either one. This kind of straightforward arm work is simple, effective, and easy to adjust depending on how your arms are feeling that day.

The ab exercises are just as straightforward. Everything here focuses on control and stability rather than speed or momentum. You’re not rushing through reps or trying to crank out as many as possible. Instead, the goal is to move with control, stay connected through the core, and finish feeling worked but not wiped out. This makes the workout easier to layer onto something else without it feeling like too much.

A few things to keep in mind before you hit play:

• Choose a weight that lets you move well for the full 30 seconds without rushing. Lighter weights with good control can be more effective than heavier weights done quickly.
• For the ab exercises, focus on steady breathing and controlled movement rather than chasing reps.
• This workout is meant to complement what you’ve already done, not completely drain you. Adjust as needed to fit your day.

Use this as a simple way to round out a workout when you’ve got a few extra minutes and want to finish feeling strong without overthinking it.

So team, grab those dumbbells and let’s get into it!

Workout Structure

• Arms + Abs – 10 Minutes
• 30 Seconds On / 10 Seconds Off
• 2 Rounds

Round 1

• Dumbbell Biceps Curl
• Dead Bug
• Dumbbell Overhead Triceps Extension
• Forearm Plank

20-second Transition

Round 2

• Dumbbell Alternating Curl
• Heel Taps
• Supine Dumbbell Triceps Extension
• Side Plank