Moderate Workout

Upper Body

Moderate Duration 20 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbells, Stability Ball, Exercise Mat

Added By Sysley Tml

Tags

Home Gym Workouts Arm Workouts Dumbbell Workouts Exercise Ball Workouts

Exercises

Set 1: 1 round

Windmills

30 seconds

Small Forward Arm Circles

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

30 seconds

Left Arm Cross Stretch

Left Arm Cross Stretch

30 seconds

Right Arm Cross Stretch

Right Arm Cross Stretch

30 seconds

Tricep Stretches

Tricep Stretches

45 seconds

Set 2: 1 round

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

Transition

10 seconds

Dumbbell V-Raises

Dumbbell V-Raises

1 minute

Transition

10 seconds

Hammer Curls

1 minute

Transition

10 seconds

Dumbbell Woodchops

Dumbbell Woodchops

1 min 30 secs

Transition

10 seconds

Dumbell Back Row

Dumbell Back Row

1 minute

Transition

10 seconds

Tricep Extensions

Tricep Extensions

1 min 30 secs

Transition

10 seconds

Tricep Kickbacks

Tricep Kickbacks

1 minute

Transition

10 seconds

Stability Ball Chest Press

Stability Ball Chest Press

45 seconds

Transition

10 seconds

Dumbbell Fly on Ball

Dumbbell Fly on Ball

45 seconds

Transition

10 seconds

Dumbbell Pull-over on a Ball

Dumbbell Pull-over on a Ball

45 seconds

Transition

10 seconds

Kneeling Push-Ups

Kneeling Push-Ups

30 seconds

Transition

10 seconds

Plank

45 seconds

Transition

10 seconds

Alternating Side Planks

Alternating Side Planks

1 minute

Transition

20 seconds

Set 3: 1 round

Wrist Extensor Stretches

Wrist Extensor Stretches

30 seconds

Upward Facing Dog

Upward Facing Dog

20 seconds

Child's Pose

20 seconds

Puppy Pose

20 seconds

Downward Facing Dog

Downward Facing Dog

20 seconds

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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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