Kayla Itsines has devised this arms and abs workout for beginners as part of an exclusive 7-day plan for WH - follow along with Sweat co-founder Kayla as she teaches you how to work your way to confidence.

The formula: 1 min warm up, 3 rounds of circuit one, 30 secs rest, 3 rounds of circuit two, 1 min cool down.

Warm up:

Arm swings: 30 secs
Cat-cow: 30 secs
Circuit one:
Repeat 3 times.

Plank rotation: 30 secs
Ab bicycles: 30 secs
30 secs rest

Circuit two:

Commando knees: 30 secs
Side plank and oblique crunch: 30 secs
Repeat 3 times.

Cool down:

Abs stretch: 15 secs
Pec stretch: 15 secs
Tricep stretch: 15 secs
Lat stretch: 15 secs

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