This two-for-one circuit is exactly what you need to get in the ultimate early-morning, pre-work pump-up.

Primarily targeting your arms and your midsection (but also hitting your chest), this five-move routine will push your biceps, triceps, and abs past their muscle-building boundaries to achieve bigger and better growth.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more arms and abs work:

Check out our favorite 15-minute arms workout, our 30 best abs exercises of all time, and our 10 upper-body moves that build your core.

For a complete archive of our daily quick-hit routines, go to