Quick Arms & Abs Workout for Busy Women (One Dumbbell + One Bench)

An efficient arms and abs workout using one dumbbell and a bench. Build strength and core stability in less time with these 5 exercises.

Why This Workout Works

If you’re short on time but want to feel stronger, this workout is a game changer. Instead of separating “arms day” from “core day,” these moves combine the two so you get more out of every rep. You’ll only need one dumbbell and a bench, which makes it easy to do at home or in the gym.

Each exercise challenges your arms while also forcing your abs to work—so you’re strengthening your body in a way that’s both efficient and effective.

The Workout: Arms + Abs Combo

1. Elevated Push-Ups

Place your hands on the bench, step your feet back into a plank, and lower your chest toward the bench. Push back up while keeping your core tight.

👉 Why it works: Builds chest, shoulders, and triceps strength while keeping your abs engaged to hold your plank.

2. Elevated Renegade Row

In a plank position with hands on the bench, row one dumbbell to your ribcage, then switch sides.

👉 Why it works: Targets back and arms while forcing your core to fight rotation.

3. Side Plank Row

Set up in a side plank with your bottom elbow on the bench. Row the dumbbell with your top arm.

👉 Why it works: Strengthens your back and arms while challenging obliques and stability.

4. Balance Single-Leg, Single-Arm Press

Stand on one leg while pressing the dumbbell overhead with the opposite arm.

👉 Why it works: Tests balance, shoulder strength, and forces your core to stabilize.

5. Bicep Curl to Triceps Extension

Curl the dumbbell up, then press it overhead into a triceps extension.

👉 Why it works: Hits biceps and triceps in one move while your core stays engaged.

How to Do It

Perform 8–12 reps per side (when applicable).
Rest briefly between exercises.
Complete 2–3 rounds depending on time and energy.

This entire workout can be done in 15–20 minutes, giving you a total-body burn without wasting time.

Final Thoughts

If you’re looking for a way to feel stronger, build stability, and save time—this workout is for you. With just one dumbbell and a bench, you’ll walk away with tired arms, a strong core, and the satisfaction of knowing you didn’t waste a minute.

Categories: : postnatal workouts, Workouts