Build UPPER BODY STRENGTH in your shoulders, chest, back, biceps and triceps in this 30-Minute Arm Workout with Dumbbells.
An arm workout at home combining 12 of the best arm exercises for women (8 strength exercises + 4 upper body cardio exercises).
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THE WORKOUT: 30-MINUTE ARM WORKOUT WITH DUMBBELLS
►EQUIPMENT: Medium-to-heavy pair of dumbbells. I recommend 8-20 lbs depending on your fitness level.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►INSTRUCTIONS:
It looks like this:
4 Circuits (2 upper body strength exercises and 1 power or cardio exercise per circuit)
Repetition and Timed Intervals (perform each strength exercise for 10 reps and perform 30 seconds of each cardio exercise)
Repeat Each Circuit x 2 Sets
►Workout Outline:
1⃣ CIRCUIT ONE: CHEST AND BACK
1. Strength: Push Up + Single Arm Row + Push Up + Side Plank T Rotation
2. Strength: Narrow Chest Press + Chest Fly
3. Cardio/Power: Push Up + 4 Mountain Climbers
2⃣ CIRCUIT TWO: BACK AND BICEPS
1. Strength: Bicep Curls AND Half Bicep Curls
2. Strength: Back Fly AND Back Fly + Back Row
3. Cardio/Power: 1 Burpee + 2 Bicep Curls
3⃣ CIRCUIT THREE: SHOULDERS AND TRICEPS
1. Strength: Narrow Overhead Press
2 Strength: Lying Triceps Extensions AND 3 Push Press + 3 Overhead Tricep Extensions
3. Cardio/Power: Plank Army Crawl + 2 Plank Jacks
4⃣ CIRCUIT FOUR: ARMS AND ABS
1. Strength: Woman Maker
2. Strength: Lying Dumbbell Pullover Leg Raise
3. Cardio/Power: Sprinter Sit Up + Punch
►TIME STAMPS:
00:00 Workout Introduction
00:40 Warm Up
06:00 Circuit 1
12:55 Circuit 2
19:30 Circuit 3
26:05 Circuit 4
32:20 Cool Down
Learn more about the benefits of dumbbell arm workouts and how to do each of these dumbbell arm exercises in this post: https://www.nourishmovelove.com/arm-workout-dumbbells/
Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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TRY more of my BEST Upper Body Burnout Workouts:
►10-Minute Upper Body Burnout -- https://youtu.be/zdCleOTfH3U
►10-Minute Shoulder, Bicep and Tricep Workout -- https://youtu.be/_vlKWz8RKqs
► 25-Minute Toned Arms Workout -- https://youtu.be/XpXseUBr1QI
►25-Minute Upper Body HIIT -- https://youtu.be/Tm3XRd1hu6E
►30-Minute Dumbbell Arm Workout (Strength, Power + Isometrics) -- https://youtu.be/CPGcbZEuLwg
►35-Minute PUSH WORKOUT: Chest, Shoulders + Triceps -- https://youtu.be/f-_wmYdUE2M
►35-Minute PULL Workout: Back + Biceps + Cardio -- https://youtu.be/GUnwWXd2Wog
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#upperbodyworkout #armworkout #strengthtraining