Home workout of the week: 45-min arms and abs workout

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JUDIT STROJ

Personal trainer from Vienna

Judit is an expereinced personal trainer from Vienna. She creates individual training and nutrition plans and specializes in functional strength and endurance training. For her, fitness means continuously working on yourself in order to go through life more confidently.

Follow her on Instagram: @juniquetraining

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45-MIN ARMS AND ABS WORKOUT

ALL LEVELS / home workout / arms and abs workout / 45 minutes

Equipment: Chair and mat

Stronger arms and toned abs: who can say no to this combination?

Today’s workout session from home, part of our IGTV home workout series, will target precisely those areas of your body.

Our host today will be our personal trainer Judit Stroj, from our club in Berggasse, Vienna. She will lead the way through this 45-minute session, where we will be using mostly our bodyweight. However, some exercises will require a chair.

Ready to get stronger arms and leaner abs? Just grab a chair, but don’t sit on it, because this is about to get intense.

45-MIN ARMS AND ABS SESSION

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Uma publicação compartilhada por EVO Fitness (@evofitness_official)

WARM UP

1. Arms overhead & bend over
2. Overhead side bend
3. Shoulder circles
4. Cat cow extensions
5. Neutral spine all fours, side to side
6. Thread the needle, elbow to hand
7. Shifting plank
8. Cobra
9. Downward dog

1ST SET

2 rounds

1. Downward dog diagonal toe touch – 45 seconds
2. Superman with extension – 45 seconds
3. Down ups with a jump – 45 seconds 

2ND SET

2 rounds

1. Crab walks – 45 seconds
2. Shoulder taps with feet elevated in downward dog – 45 seconds
3. Dips – 45 seconds
4. Hand release push-ups – 45 seconds
5. Burpees – 60 seconds

3RD SET — CORE TABATA 

• 4 exercises
• 20 seconds exercise, 10 seconds rest
• 4 rounds

1. Mountain climbers 
2. Side V-ups
3. Hollow to tuck crunches
4. Swimmer 

There are plenty of workouts where this one came from. You can find them all on our IGTV.