IRON Series 30 Min Superset Arms, Abs and Core Workout | 20

The dumbbells I am using for your reference are 2 x and 2 x 8kg each! The timer will be on for superset format through with slightly different times per muscle group ie. Biceps, triceps and core etc 45/45/30 rest 2 x DIAMOND PRESS TRICEP PRESS 2 x 8kg SKULLCRUSHERS x2 DUMBBELLS SHOULDER CRUSHERS 1 x SKULLCRUSHERS x1 DUMBBELL OVERHEAD TRICEP EXTENSION 50/50/20 rest PLANK HIP TWIST HIPS UP & DOWN SINGLE ARM PLANK LADDER SWITCH ARM! SIDE PLANK LIFT HOLD (same side) SIDE PLANK LIFT (switch side) HOLD (same side) 55/55/10 LEG LOWER REVERSE CRUNCH ARC CRUNCH (CLOCKWISE) ANTI CLOCKWISE! TOE TAP TO EXTENSION SMALL TUCK TO EXTENSION 45/45/30 2 x 8kg PALMS UP HOLD! PALMS UP CURL! WIDE CURLS ALTERNATING! HAMMER CURL HOLD! HAMMER CURL! CROSS BODY CURL! ALTERNATING CURLS!