This is a great workout you can do in 30-45 minutes that will target most of the major muscles in your upper body. Please make sure you warm-up and use an appropriate weight for your fitness level.
- Warm-up 5-10 minutes
- 12-15 reps – the muscle you are using should be fatigued by the 12-15 rep, so go heavier!
- 30-40 second rest between each exercise, if needed
- 2-3 minute rest after each full set (all 7 exercises)
- Repeat the set 2-3 times
- Cool down
Upright Rows – Stand with your feet hip width apart. Hold your dumbbells in front of you with your palms facing towards you. Slowly lift your elbows up until they become parallel with your shoulder. Slowly bring the dumbbells back down to the starting position.
Single Arm Lateral Raises – Stand with your feet hip width apart. Hold your dumbbells in front of you with your palms facing towards you. Slowly lift your right arm straight out in front of you, keeping your palms down and dumbbell steady. Dumbbell should come up high enough that it is parallel with your shoulders. Slowly lower your right arm back to the starting position and repeat the same motion on your left side.
Tricep Kickbacks– Stand in a slit dance position with you back slightly bent forward. Right leg back and left leg forward and slightly bent. Put your left arm on your bend knee. Holding your right arm at 90 degrees in-line with the side of your body. Slowly straighten your right arm out until it become fully extended to the side of you. Bring your right arm back to the 90 degree angle and repeat the same motion on the left side.
Plank Rows– Get into a plank position holding on to your dumbbell which should be flat against the ground. In a rowing motion bring your right arm up (still holding the dumbbell) until it parallel with the side of your body. Slowly bring your right arm back down to the starting position. Repeat the same motion on the left side. When lifting the dumbbell make sure your elbows comes straight up and not out to the side. Remember to keep your plank position the entire time!
Standing Bicep Curl – Stand with your feet hip width apart. Hold your dumbbells in front of you with your palms facing away from you. Slowly Curl the dumbbells up keeping you elbows close to your body. Curl the dumbbells back down to the starting position.
Squat to Shoulder Press– Stand with your feet hip width apart. Hold your dumbbells to the side of you with your palms facing towards you. Slowly lower down into a squat, then back up again. Once you are standing curl your dumbbells up, then to a shoulder press. You palms should be facing away from you when you are at the top of your press. Bring your arms back down and repeat the squat to shoulder press motion again.
Lateral Extensions– Stand with you feet hip width apart. Hold your dumbbells to the side of you at 90 degrees. Your palms should be facing up and your elbows should be touching the side of you body. Slowly extend your dumbbells directly out to the side of you. Try to get your arms fully extended. Slowly bring your elbow back in to the side of your body and repeat.