Intense Workout

Shells Workout

Intense Duration 1 h 1 m

Target Areas: Shoulders

Equipment: Dumbbells

Added By Me Me

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts

Description

Any time at home with 2 sets of dumbells.

Exercises

Set 1: 2 rounds

Squats

40 seconds

Mountain Climbers

Mountain Climbers

40 seconds

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

40 seconds

Overhead Press

40 seconds

Straight Punches

Straight Punches

40 seconds

Set 2: 2 rounds

Speed Skaters

40 seconds

Alternating Bicep Curls

Alternating Bicep Curls

40 seconds

Dumbbell Upright Rows

Dumbbell Upright Rows

40 seconds

Tricep Kickbacks

Tricep Kickbacks

40 seconds

Prisoner Squats

Prisoner Squats

40 seconds

Straight Punches

Straight Punches

40 seconds

Set 3: 2 rounds

Speed Skater

40 seconds

Dumbbell Squats

Dumbbell Squats

40 seconds

Push-Ups

40 seconds

Dumbbell Chest Press

Dumbbell Chest Press

40 seconds

Straight Punches

Straight Punches

40 seconds

Rest

40 seconds

Set 4: 2 rounds

Speed Skater

40 seconds

Reverse Lunges

1 minute

Crunches

1 minute

Push Ups

40 seconds

Plank

1 minute

Forward Dragon Squats

Forward Dragon Squats

1 minute

Straight Punches

40 seconds

Set 5: 2 rounds

Speed Skater

40 seconds

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

40 seconds

Tricep Dips

40 seconds

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

40 seconds

Bicycle Crunches

40 seconds

Cross Body Crunches

Cross Body Crunches

40 seconds

Straight Punches

Straight Punches

40 seconds

Set 6: 2 rounds

Speed Skater

40 seconds

Front Raises

40 seconds

Tricep Kickbacks

Tricep Kickbacks

40 seconds

Lateral Lunge with Bicep Curl

Lateral Lunge with Bicep Curl

40 seconds

Dynamic Lunges

40 seconds

Straight Punches

Straight Punches

40 seconds

Speed Skater

40 seconds

Set 7: 2 rounds

Tabata Freestyle

4 minutes

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

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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

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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