DAY 2 of our Build30 Workout Challenge: 30-Minute Arm Workout (Chest and Triceps) This workout focuses on the chest and triceps -- two of your upper body push muscles.
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► EQUIPMENT: Medium-to-Heavy Set of Dumbbells
I recommend 5-20 lbs depending on your fitness level. We're using 15-20 lbs in this workout video.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►TIME STAMPS:
00:00 Workout Introduction
Begin with Rep Challenge
3 Build Circuits (3 exercises per circuit — 1 isolated exercise, 1 multi-muscle group exercise, 1 endurance exercise)
Timed Intervals (30 seconds work, 15 seconds rest for the isolated exercises; 40 seconds work, 20 seconds rest for the multi-muscle group exercise; 50 seconds work, 30 seconds rest for the endurance exercise)
Repeat Each Circuit x2 Sets
3 Minute Burnout Ladder To Finish
01:30 Warm Up
05:15 30 Rep Big Move
Push Ups
07:05 Circuit 1
1⃣ Iso: Chest Fly
2⃣ Multi: Alternating Single Arm Chest Press + Double Arm Narrow Press
3⃣ Endurance: Chest Press with Rotation
13:40 Circuit 2
1⃣ Iso: Single Arm Tricep Kickback
2⃣ Multi: Tricep Dips
3⃣ Endurance: Dumbbell Shoulder Press + Overhead Triceps Extensions
20:30 Circuit 3
1⃣ Iso: Standard + Wide Bicep Curls
2⃣ Multi: Hammer Curl + Alternating Press Out
3⃣ Endurance: Standing Chest Flys + Bicep Curls
27:10 Ladder Burnout
Power: Push Up Burpee
Isometric Hold: Plank
31:30 Cool Down + Stretch
FITNESS TRACKER SETTING
We set our watches to "STRENGTH" for this workout! Here's the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-100758003-15612516
Learn more about the benefits of upper body strength for women in this post:
https://www.nourishmovelove.com/chest-tricep-workout/
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LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-100758003-15612516
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Align Cropped Cami Tank Top -- https://creatoriq.cc/4eIrnt1
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Align High-Neck Tank Top -- https://creatoriq.cc/3RRgvzd
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#summerworkoutchallenge #armworkout #upperbodyworkout