42-Minute Strong & Lean Arms & Core Workout


This Move-For-Joy session focuses on building strong, lean arms. We use heavier weights and fewer reps to tone and strengthen muscles, torch calories and have fun! Lifting heavier weights has an added benefit of helping your body burn calories for hours after you finish moving for joy! We finish with a creative, weighted core section to tone and strengthen your abs as well. 

You can easily modify this for time or ability by only doing 1 or 2 rounds of each set. 


Printable Workout


  • Knee pulls
  • Arm circles
  • Arm raise pulldowns 
  • Deadlift with exaggerated reverse fly
  • Walk-down plank rotations
  • Active quad stretch (slow butt kickers)

Structure: 3 sets of 3 exercises (4 for core). 10 reps each 3 times through.

***You can easily modify this for time or ability by only doing 1 or 2 rounds of each set.***

Set 1 (3x)

  • 10 bicep curls
  • 10 standing triceps skull crushers
  • 10 over-head presses

Set 2 (3x)

  • 10 wide rows
  • 10 narrow rows
  • 10 push-ups

Set 3 (3x)

  • 20 Russian twists
  • 20 top-hat crunches
  • 15 roll-ups (5 right, 5 left, 5 middle)
  • 10 pilates back bows

Cool-Down & Stretch

Equipment You'll Need

  • Heavy dumbells
  • Exercise 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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