Try This Killer Arms and Abs Workout

STACK Expert Ben Boudro issues a challenge at the end of this grueling ab and arms workout. Win a free Xceleration t-shirt.

Arms and abs are two areas of the body that both athletes and general fitness enthusiasts want to work most to look and feel better. And luckily for you, I have a workout that trains both. And, oh man! it will leave your arms and abs screaming.

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Try this arms and abs workout as a finisher after your workout. Or, if you are pressed for time, use it as your entire workout. Either way, it will be difficult for to lift your fork after this burner.

Arms and Abs Workout

For each round, do both the arm and ab portion for 10 reps each as fast as you can with good form. Start a timer for one minute at the beginning of each round. Any time you have left after you complete the arm and abs reps is rest. When the clock reaches a minute, move onto the next round.

RELATED: Build Strong, Athletic Abs With This Workout

Round 1

  • DB Bicep Curl
  • Stability Ball Pulse

Round 2

  • Diamond Push-Ups
  • Donkey Kicks

Round 3

  • Barbell Bicep Curls
  • Diamond Crunches

Round 4

  • Suspended Tricep Extensions
  • Hanging Mountain Climbers

Round 5

  • DB Reverse Curls
  • Upright Scissor Kicks

Round 6

  • Dips
  • Plank Butt Kicks

Round 7

  • Push-Up Position Curls
  • Side Plank Crunch (Right)

Round 8

  • Barbell Inverted Dips
  • Side Plank Crunch (Left)

Round 9

  • Hammer Curls
  • Oblique Crunch Toe Touches (Left)

Round 10

  • DB Triceps Extension
  • Oblique Crunch Toe Touches (Right)

If you can get to 10 minutes and finish all the reps, I want to meet you! In fact if you can prove that you did it with a video, I will send you an Xceleration shirt of your choice! You have to do the workout before Oct. 1 though. So get pumping! My twitter is @XcelSpeed1

Photo Credit: Getty Images // Thinkstock