OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

This upper body rep based workout will work your chest, back, and shoulders. You will superset with core exercises and rest in between reps/sets. Rest time is 15 seconds. Be sure to thoroughly warm up your muscles with dynamic stretches and cool down with stretching. Total time is a full hour (workout time is 40 minutes). Light to moderate dumbbells needed and be sure to adjust as needed. Too heavy? Drop the weight. Too easy? Up it a little. Be safe and go sweat!


Exercises

Set 1: 1 round
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
25 reps
Bicycle Crunches
Bicycle Crunches
50 reps
Rest
Rest
15 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
25 reps
Bicycle Crunches
Bicycle Crunches
50 reps
Rest
Rest
15 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
25 reps
Bicycle Crunches
Bicycle Crunches
50 reps
Rest
Rest
15 seconds

Set 2: 1 round
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
20 reps
Bent Knee Twists
Bent Knee Twists
20 reps
Rest
Rest
15 seconds
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
20 reps
Bent Knee Twists
Bent Knee Twists
20 reps
Rest
Rest
15 seconds
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
20 reps
Bent Knee Twists
Bent Knee Twists
20 reps
Rest
Rest
15 seconds

Set 3: 1 round
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
20 reps
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
40 reps
Rest
Rest
15 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
20 reps
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
40 reps
Rest
Rest
15 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
20 reps
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
40 reps
Rest
Rest
15 seconds

Set 4: 1 round
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Plank Hip Rotations
Plank Hip Rotations
30 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Plank Hip Rotations
Plank Hip Rotations
30 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Plank Hip Rotations
Plank Hip Rotations
30 reps
Rest
Rest
15 seconds

Set 5: 1 round
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Leg Lifts
Leg Lifts
20 reps
Rest
Rest
15 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Leg Lifts
Leg Lifts
20 reps
Rest
Rest
15 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Leg Lifts
Leg Lifts
20 reps
Rest
Rest
15 seconds

Set 6: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
15 reps
Lotus Crunches
Lotus Crunches
25 reps
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
15 reps
Lotus Crunches
Lotus Crunches
25 reps
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
15 reps
Lotus Crunches
Lotus Crunches
25 reps
Rest
Rest
15 seconds


Appears In



Related Workouts

  • Will Shed The Pound
    Will Shed The Pound
    50 minutes, Casual
  • "Carbs" Cardio and Abs with a bit of Arms and Legs  # Revised #
    "Carbs" Cardio and Abs with a bit of Arms and Legs # Revised #
    43 minutes, Moderate
  • Cardio/ Full Body
    Cardio/ Full Body
    41 mins 30 secs, Intense
  • Cardio Boxing
    Cardio Boxing
    45 mins 5 secs, Moderate
  • Full Body Killer
    Full Body Killer
    38 minutes, Intense
  • 30 Second Workout
    30 Second Workout
    35 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

Opposites & Obliques

Opposites & Obliques

Moderate Ic_time_32x32 12 mins  
Core  
No More Weak Core

No More Weak Core

Casual Ic_time_32x32 10 mins  
Core   Ic_workout_dumbbell_32x32 Exercise Ball
Core Shaper

Core Shaper

Moderate Ic_time_32x32 10 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbells
Ball Basics

Ball Basics

Casual Ic_time_32x32 8 mins  
Core   Ic_workout_dumbbell_32x32 Stability Ball
Stability Ball Shaper

Stability Ball Shaper

Casual Ic_time_32x32 8 mins  
Full Body   Ic_workout_dumbbell_32x32 Stability Ball, Wall
Body Burn

Body Burn

Intense Ic_time_32x32 23 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell, Pull Up Bar, Medicine Ball, Wall

Workout Categories