Beginner Workout

Bust Lifter

Beginner Duration 24 minutes

Target Areas: Arms

Equipment: Chair, Dumbbell, Wall

Added By Yunie Valentine

Tags

Home Gym Workouts Arm Workouts Chair Workouts Dumbbell Workouts Wall Workouts

Exercises

Set 1: 1 round

20 seconds

Big Forward Arm Circles

Big Forward Arm Circles

20 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

20 seconds

Good Morning Sunshines

Good Morning Sunshines

20 seconds

Small Forward Arm Circles

Small Forward Arm Circles

20 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

20 seconds

Set 2: 2 rounds

Round kneeling Push-ups

40 seconds

5 seconds

Dumbbells Chest Press & Pulls

40 seconds

10 seconds

Chair Tricep Dips

Chair Tricep Dips

40 seconds

5 seconds

Dumbbells Bentover Ventral Raise & Squeezes

40 seconds

10 seconds

30 seconds

Kneeling Elbow To Hand Plank

40 seconds

10 seconds

Dumbbells Diagonal Shoulder Raise

1 min 20 secs

Dumbbell Chest Press

Dumbbell Chest Press

40 seconds

10 seconds

Wall Push-Ups with Leg Lifts

Wall Push-Ups with Leg Lifts

40 seconds

Wall Diamond Push-Ups

Wall Diamond Push-Ups

40 seconds

10 seconds

Right Tricep Push-Ups

Right Tricep Push-Ups

30 seconds

Left Tricep Push-Ups

Left Tricep Push-Ups

30 seconds

20 seconds

Set 3: 1 round

30 seconds

30 seconds

Shoulder Stretches

Shoulder Stretches

30 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Bicep Stretches

Bicep Stretches

30 seconds

Wrist Stretches

30 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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Xtra - Explode (Complex Cardio)

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Home or Work Quick Whole Body

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Starter - Shredder (Lower + Biceps )

30 mins 50 secs, Intense

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Starter - Straightener (Backside)

22 mins 45 secs, Intense

Easy Workout for Mobility Challenge

Easy Workout for Mobility Challenge

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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!

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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

Show More

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