If maybe pushups and planks are not your cup of tea, don’t worry; you are not alone. A large number of women neglect them primarily due to pain in their wrist, lack of space, or simply disliking the floor. Fortunately, there is a shortcut to these obstacles. Caroline Jordan’s 15-minute standing arm and abs workout is perfect for those with no push-ups, no planks, and also no ground time – only a couple of dumbbells and your energy.
Whether you are at the entry level or want to try something different, the standing workout can be a complete game-changer. It is speedy, gentle to your joints, and hits all the muscles you desire.
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Why Is This Workout Special
Generally, the majority of upper body workouts are usually comprised of lots of push-ups and also core moves such as planks. However, they can be harmful to your wrists and shoulders. In her workout, Caroline changes this up by staying away from them completely. Instead, she fuses dumbbell resistance with core movements that can all be done standing to work out the arms, shoulders, and abs at the same time – a mat is not necessary.
Moreover, it’s tailor-made to suit the needs of:
- Ladies with wrist or shoulder pain and sensitivity issues
- Busy women who wish to enjoy a simple but effective exercise
- Those who are just starting and want a light strength training session
What Youĺl Be Required To Get
- A decent pair of (3-5 lbs) light to average weight dumbbells (Caroline uses 3–5 lbs)
- Water and towel
- Also, there should be no problem to get up and walk around you a little, so you don’t need a mat.)
How Can I Do the 15-Minute Standing Arms & Abs Workout
This workout is an imitation of the movement, which consists of 15 movements, each one 45 seconds long, followed by a 15-second rest. There is no repetition.
Here is a brief breakdown of some of the main movements performed by Caroline:
1. Shoulder Circles with Dumbbells
This is a warm-up move that is particularly used to release the joints and then make the shoulders ready for the following exercises.
2. Overhead Reach and Pull
This exercise requires you to reach your arms upward and then pull them towards your torso, which activates the back muscles and the front of your abdomen.
3. Cross Body Punches
While keeping the movement slow and controlled, punch on the opposite side of your body from whence you are standing, and thus, your partners will be the shoulders and oblique muscles.
4. Standing Side Crunch with Weights
Position the dumbbells on your shoulders when you start and bring your knee to the same side for targets—obliques and hip flexors.
5. Lateral Raises to Front Raise Combo
Position the dumbbell in your right hand and raise it sideways (one arm) and then upwards in front (one arm) while maintaining a good posture. The exercise will then target the shoulder and upper back regions.
6. Oblique Twist with Dumbbells
Take a dumbbell with both hands and twist at the waist first to one side and then to the other. This movement works effectively on the waistline.
7. Double Arm Kickbacks
At the waist, hinge your body, and keep your elbows tight by your sides. Afterward, stretch both arms behind you to reach the target muscle group, i.e. triceps.
8. Standing Bicycle Crunches
Perform a bicycle crunch movement right but do it in a standing position and additionally link your elbow to the opposite knee. The exercise is effective for your abs, hips, and the aspect of balancing.
9. Overhead Dumbbell Side Bends
Take one dumbbell and extend one of your arms keeping the other one close to your head. Then, lean to both sides, that is, right and left to make the obliques respond to the new moving pattern.
10. Upper Cuts
It is a boxing-styled move showing how to punch upwards using a scooping action. The targeted body areas are the arms, shoulder muscles, and the core which is also involved in the rotation process.
Caroline ensures your pace and talks you through each and every rep, making sure that you are doing it right and motivating you to continue.
How You’ll Feel
At the end of the 15 minutes, these are the points you will feel someone in your body:
- Shoulders and biceps
- Triceps and upper back
- Obliques and deep core
- And yes — your heart rate will soar without a single jump
It’s not a high-intensity cardio burst but surely it is building endurance as well as toning. And because it is a standing-only workout, your wrists will not get hurt, and certainly there is no worry of lying on the floor.
How to Access the Video
You can watch the whole workout from start to finish on YouTube:
👉 15 Min STANDING ARMS AND ABS WORKOUT | With Dumbbells
You don’t have to sign up. Just press play, follow the moves, and feel the fire.
If doing push-ups and planks seems like you are being forced to do something – or are simply out of the question – then this 15-minute standing workout is a really good solution and actually feels liberating. The workout is not only time-saving, but you can also do it indoors without a single piece of mat or equipment. Your arms and abs will be toned and shaped by easy, non-repeated steps that actually make you feel better in every turn.
Well then, hold your dumbbells, keep your body upright, and gain the power of body from bottom to top—without the need to kneel down at any time.
