Name: Playbook - Sarah Herse - 18 minute Arms & Abs burner (no equipment!)
Uploaded: 2024-03-20T21:08:54.730Z
Duration: 20 min
Description: 18 minute Arms & Abs burner (no equipment!)

Madi

Loved this quick upper body, body weight day!! 💪🏻

Paula

Franchesca Pau’u

Mikaela

I did this yesterday to get a quick burn at home without any equipment! I'm definitely feeling it today!

Buy in: 1 minute of max effort “no push-up” burpees (push it!)
Then
4 rounds of
Plank up/downs x 30 seconds (drop to knees if needed)
Push-up negatives x 30 seconds 
Side lying triceps press up x 30 seconds each side (60 seconds total)
Alternating toe reach crunches x 30 seconds
Crunch with alternating heel taps x 30 seconds
Alternating corkscrew hip lifts x 30 seconds
Windshield wipers x 30 seconds
Then
Cash out – 1 minute of “no push-up" burpees

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

4 rounds of
Plank up/downs x 30 seconds (drop to knees if needed)
Push-up negatives x 30 seconds 
Side lying triceps press up x 30 seconds each side (60 seconds total)
Alternating toe reach crunches x 30 seconds
Crunch with alternating heel taps x 30 seconds
Alternating corkscrew hip lifts x 30 seconds
Windshield wipers x 30 seconds

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

30 seconds per side

- Start in a side plank position, knees bent, hands slightly forward of body
- Bend elbows until forearm is flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Side Lying Tricep Press Up

Lie on your back and bring your legs up so your body is in an "L" shape.
- Should have a slight bend at the knee and bottom of feet facing the ceiling.
-- Bring your head, shoulders, and upper back off the floor and reach with your hand towards your toes. Should be in the "crunch" position with abs contracted.
- Lower your upper back, shoulders, and head to the ground and alternate sides. repeat for desired reps.

Alternating toe reach crunches

- Start by lying on your back 
- Get into a crunch position where your head/shoulders are off the ground
- Arms by your side and in an alternating motion tap your heels with your hands 
- Complete for recommended amount of reps

Crunch with heel taps

Lie on your back on the floor and raise your knees to 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. You can also straighten your legs to increase difficulty

Windshield wipers, alternating

Arms & Abs Circuit

18 minute Arms & Abs burner (no equipment!)

Daiana

Body Weight Glute & Cardio Circuit

Ashley Chapman

3 Part Body Weight Killer

Francess

Great and wow I need to get back in shape lol

Lisa

18 minute home leg workout (no equipment!)

Jennifer

30 min Cardio & Abs! (no equipment!)

Body weight low Impact Cardio

This was my first workout since in over a year, and it was just what I needed to get myself going again!

18 minute Arms & Abs burner (no equipment!)

Community

More workouts from Sarah Herse