Skimble
Download on the App Store
Moderate Workout

Back & Chest

Moderate   33 minutes

Target Areas: Upper Body

Equipment: Dumbbell, Stability Ball, Wall

Kayla B
 		    Added By Kayla B
Back & Chest
Tags
Home Gym Workouts Upper Body Workouts Dumbbell Workouts Exercise Ball Workouts Wall Workouts

Exercises

Set 1: 2 rounds
Big Forward Arm Circles
Big Forward Arm Circles
25 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
25 seconds
Jog on the Spot
Jog on the Spot
25 seconds
Alternating Side Reaches
Alternating Side Reaches
25 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Arm Pumps
Arm Pumps
25 seconds
Chest Openers
Chest Openers
30 seconds
Rest
Rest
30 seconds

Set 2: 4 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
10 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
One Arm Dumbbell Row
10 reps
Rest
Rest
10 seconds
One Arm Dumbbell Row
10 reps
Rest
Rest
30 seconds

Set 5: 2 rounds
Dumbbell Fly
Dumbbell Fly
8 reps
Rest
Rest
25 seconds

Set 6: 2 rounds
Dumbbell Deadlift
10 reps
Rest
Rest
30 seconds

Set 7: 2 rounds
Push-Ups
Push-Ups
10 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
20 seconds

Set 8: 1 round
Dumbbell Side Bends
Dumbbell Side Bends
12 reps
Rest
Rest
25 seconds
90-90 Crunch Taps
90-90 Crunch Taps
25 seconds
Rest
Rest
25 seconds
Ankle Grabbers
Ankle Grabbers
25 seconds
Rest
Rest
30 seconds
Bicycle Crunches
Bicycle Crunches
25 seconds
Rest
Rest
25 seconds
Frog Crunches
Frog Crunches
25 seconds
Rest
Rest
30 seconds
Leg Lifts
Leg Lifts
25 seconds
Rest
Rest
25 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
25 seconds
Chest Stretch
Chest Stretch
30 seconds
Double Leg Stretch
Double Leg Stretch
30 seconds
Child's Pose
Child's Pose
45 seconds

Related Workouts

Core And Chest
Core And Chest
54 minutes, Intense
Chest
Chest
12 mins 40 secs, Beginner
Chest
Chest
12 minutes, Moderate
Upper Body
Upper Body
9 minutes, Moderate
CORE & UPPER-BODY 1,2
CORE & UPPER-BODY 1,2
24 mins 40 secs, Beginner
Back And Chest
Back And Chest
15 mins 57 secs, Moderate
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.

Buy Now

Workouts with the same Equipment

Foot"Ball" Ready!
Foot"Ball" Ready!
22 minutes, Moderate
Core Ball Basics
Core Ball Basics
22 mins 10 secs, Moderate
Hit Training
Hit Training
39 mins 58 secs, Intense
On the Ball!
On the Ball!
20 minutes, Moderate
Surfer Girl
Surfer Girl
23 minutes, Beginner
Reppin'
Reppin'
23 minutes, Beginner
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

You Might Also Like

Beginner Total Body Strengthener

Beginner Total Body Strengthener

Beginner 20 min  
Full Body   Dumbbells, Wall, Exercise Mat
HIIT and Core

HIIT and Core

Intense 20 min  
Trim...your Tummy!

Trim...your Tummy!

Moderate 17 min  
Core   Exercise Mat
HIIT

HIIT

Intense 15 min  
Full Body  
Shoulders 2

Shoulders 2

Moderate 23 min  
Shoulders   Dumbbells
HIIT

HIIT

Moderate 19 min  
Legs   Dumbbells, Wall

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

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free