Top Half

Moderate Duration 20 minutes

Target Areas: Back, Shoulders, Core

Equipment: Dumbbell

Added By Peta Irwin

Core, chest, back, shoulders and arms.

Exercises

Set 1: 2 rounds

Elbow Plank

1 minute

Rest

10 seconds

Weights: Heavy

Dumbbell Chest Press

20 reps

Rest

15 seconds

Set 2: 2 rounds

Crunches

20 reps

Rest

10 seconds

Weights: Moderate

Dumbbell Bent Over Rows

1 minute

Rest

10 seconds

Set 3: 1 round

Rest

30 seconds

Set 4: 1 round

45 seconds

10 reps

10 seconds

45 seconds

10 seconds

Set 5: 1 round

Weights: Moderate

Alternating Bicep Curls

1 min 30 secs

Rest

10 seconds

Wide Left Leg Stretch

30 seconds

Down Unders

1 minute

Rest

10 seconds

Wide Right Leg Stretch

30 seconds

Kneeling Diamond Push-Ups

10 reps

Rest

10 seconds

Set 6: 1 round

Lean-Over Hamstring and Back Stretch

30 seconds

10 seconds

45 seconds

25 seconds

30 seconds

25 seconds

30 seconds

45 seconds

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Top Choice for this Workout

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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