25-Minute Light Arms & Core

This Move-For-Joy session includes both your warm-up and your cool down. It is 2 sets of arms strength exercises plus core exercises. It's great for days you don't have a lot of time or for days you are already a little sore. It's fun, creative & great, quick way to Move for Joy and feel great! This is one of our easier workouts. If you're looking for something harder, try any of our upper-body strength workouts. 


Printable Workout

Warm-Up (4 minutes, 30 second intervals)

  • Neck & shoulder rolls
  • Squats
  • Walk-down push-ups
  • Leg swings with toe-touch
  • Rows with cross step
  • Arm circles forward
  • Arm circles backward
  •  Jumping Jacks

Strength & Core Set (2x through, 40 seconds on, 15 off with a 1-minute break between set 1 & 2)

  • Pushups
  • Squat & press
  • Back Bow
  • Over-head triceps with 1 leg hamstring curl
  • Mountain climbers
  • Bicycles
  • Sit-up with a twist
  • Roll-ups

Cool Down & Stretch

Equipment You'll Need

  • Medium to heavy dumbells (Hally is using 12lbs)
  • Optional excersie mat

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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