Groups

Moderate Duration 47 minutes

Target Areas: Shoulders, Core

Equipment: Dumbbells, Medicine Ball

Added By Rhett Mcabee

Exercises

Set 1: 3 rounds

Dumbbell Upright Rows

35 seconds

Rest

10 seconds

Alternating Bicep Curls

35 seconds

Rest

10 seconds

Crunches

35 seconds

Rest

10 seconds

Side To Side Crunches

35 seconds

Rest

15 seconds

Set 2: 3 rounds

Dumbell Back Row

35 seconds

Rest

10 seconds

Russian Twists with a Ball

35 seconds

Rest

10 seconds

Governators

35 seconds

Rest

10 seconds

Medicine Ball Slams

35 seconds

Rest

20 seconds

Set 3: 3 rounds

Dumbbell Front Raises

35 seconds

Rest

10 seconds

Medicine Ball Chops

35 seconds

Rest

10 seconds

Tricep Extensions

35 seconds

Rest

10 seconds

Medicine Ball Slams

35 seconds

Rest

20 seconds

Set 4: 3 rounds

Dumbbell Rear Lateral Raises

35 seconds

Rest

10 seconds

Dumbbell Side Bends

35 seconds

Rest

10 seconds

Dumbbell Lateral Shoulder Raises

35 seconds

Rest

10 seconds

Dumbbell Side Bends

35 seconds

Rest

20 seconds

Set 5: 3 rounds

Single Arm Dumbbell Swings

35 seconds

Rest

10 seconds

Isometric Bicep Curls

35 seconds

Rest

10 seconds

Single Arm Dumbbell Swings

35 seconds

Rest

10 seconds

Dumbbell Push Press

35 seconds

Rest

20 seconds

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells