1: Strengthen arms and core with 30min dumbbell workout

2: Warm up with arm circles and side planks

3: Perform bicep curls and tricep extensions

4: Target core with Russian twists and bicycle crunches

5: Engage shoulders with overhead presses and lateral raises

6: Push limits with push-ups and renegade rows

7: Cool down with stretches for arms and abs

8: Challenge yourself with plank variations and mountain climbers

9: Finish strong with a 30min upper body and core blast.