If you’re not into push-ups and planks, that is absolutely understandable. A lot of women avoid them because they experience discomfort in their wrists, lack of space, or they simply do not want to be on the floor. However, there is an effective way out. Caroline Jordan’s arm and abs 15-minute standing workout is fully powered with no push-ups, no planks and you won’t have to stay on the floor. You will still need a set of dumbbells and your energy.
Whether you are a beginner or dying to change something, the fact that there is this standing routine is simply a game-changer. It takes almost no time, it is gentle on your body, and effectively works all the muscles.
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The Workout’s Freshest Features
More often than not, an upper-body routine is split into two parts: the first one is usually about push-ups, and the second is always about the core and includes exercises such as the plank. However, these have been found to be quite harsh on the body. Caroline not only has her workout routine free from these exercises, but she also takes it one step further where she employs the dumbbell-knothole and standing exercises instead of push-ups, planks, or even a mat, the three combined one-time-only style.
For those who can benefit the most, the list goes as follows:
- Women who suffer from wrist or shoulder problems
- Busy professionals who need to train quickly but effectively
- Novices who want an easier strength training session
What You Need to Prepare
- One pair of lightweight to moderate dumbbells (Caroline suggests 3-5 lbs)
- Water and a towel
- A bit of space around you (no mat needed)
Where to Watch
Watch the YouTube video where the workout is happening, and you can do it in parallel:
There’s no requirement to sign up. Just hit play and go along with it and let the muscle burn commence.
How to Do the 15-Minute Standing Arms & Abs Workout
Each of the 15 moves is for 45 seconds followed immediately by a 15-second recovery. The session is non-repetitive.
Here’s a detailed look at some of the main actions Caroline shows:
1. Shoulder Circles with Dumbbells
An initial exercise meant to make the joints more flexible and to get the shoulders ready.
2. Overhead Reach and Pull
Take both dumbbells over your head and lower them down to your chest, while your lats and core get activated.
3. Cross Body Punches
Imagine that you are punching across your body and keep it slow for the exercise to mainly work your shoulders and obliques. Meanwhile, in the meantime, twist from one side to the other with your waist to enable your core to perform.
4. Standing Side Crunch with Weights
Here you will begin to take dumbbells from the rack/place and bring them forward to your shoulders. Then lift the knee in the direction of your elbow (maybe on the right) while feeling as if you were to touch the knee with the elbow. This exercises the obliques and hip flexors.
5. Lateral Raises to Front Raise Combo
Take a pair of dumbbells and do the exercise as described above. It is one of the most efficient ways of training the shoulder region and upper back muscles.
6. Oblique Twist with Dumbbells
Whereas, if you replace the rod with a dumbbell, things may turn out quite differently. Grasp the weight firmly with both of your hands and rotate the chest muscles sharply to either the left or right.
7. Double Arm Kickbacks
Lean down but bend only at the hips. Keep your elbows in and retract your arms behind you. The triceps are the target.
8. Standing Bicycle Crunches
It goes without saying that you should stand up. Now copy a cycle crunch by bending one elbow towards the opposite knee. In this way, the abdominal muscles, hips, and balance are trained.
9. Overhead Dumbbell Side Bends
Holding a dumbbell, extend one arm out and then bend from the waist to the one side. The obliques are now worked in the transverse plane.
10. Upper Cuts
This is a pugilistic exercise that will keep your blood on the move — punch upward using a scooping manner. Both arms, shoulders, and the torso are going to love you for this.
Caroline helps you with the form and talks through all the reps, which is very useful and also exciting to keep you going on such a challenge.
What You’ll Feel
Basically, at the end of the 15 minute workout, you’ll be certainly able to notice it in the following places of your body:
- Shoulders and biceps
- Triceps and upper back
- Obliques and deep core
- And yes — your heart rate will climb without a single jump
This is no super energetic cardio, but it is for sure an endurance and toning power. It is also standing-only, so there will be no need for you to work with your wrists or lay on the floor.
If performing push-ups and planks seems like you just can’t take them — or simply are not an option for you — a 15-minute standing workout will be of great help to you. It’s super fast, very effective, and it won’t make even a bit of the floor floor. In this way, using no equipment at all, you can activate your arms and abs without repeating the same moves over and over again which is good news indeed.
So go get your dumbbells, stand tall, and start to sculpt your strength right from the ground and never bow.
