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Moderate Workout

Arms

Moderate   20 minutes

Target Areas: Shoulders, Arms

Equipment: Dumbbells

Amber Rhodes
 		    Added By Amber Rhodes
Arms
Tags
Home Gym Workouts Shoulder Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Transition
Transition
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
45 seconds
Overhead Press
Overhead Press
45 seconds
Dumbbell Side Lunges with Hammer Curls - Right Side
Dumbbell Side Lunges with Hammer Curls - Right Side
1 minute
Dumbbell Side Lunges with Hammer Curls - Left Side
Dumbbell Side Lunges with Hammer Curls - Left Side
1 minute
Rest
Rest
25 seconds

Set 2: 1 round
Alternating Side Planks
Alternating Side Planks
1 minute
Dumbbell Push ups
Dumbbell Push ups
30 seconds
Dips with Leg Extension
Dips with Leg Extension
45 seconds
Mountain Climbers
Mountain Climbers
45 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Push-Ups
Push-Ups
30 seconds
Burpees
Burpees
45 seconds
Rest
Rest
25 seconds

Set 3: 1 round
Tricep Kickbacks
Tricep Kickbacks
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Lateral Lunge and Shoulder Raise - Left Side
Lateral Lunge and Shoulder Raise - Left Side
1 minute
Lateral Lunge and Shoulder Raise - Right Side
Lateral Lunge and Shoulder Raise - Right Side
1 minute
Rest
Rest
25 seconds

Set 4: 1 round
Elbow Plank
Elbow Plank
30 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
30 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
30 seconds
Child's Pose
Child's Pose
30 seconds
Lying Torso Twists
Lying Torso Twists
1 minute
Corpse
Corpse
1 minute

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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

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Toning

full body

Full Body

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