40 Minute Killer Upper Body Exercises - Back, Arms, Chest and a whole lotta burn! Grab two pairs of dumbbells - light and medium - and build some strength and lean muscles.
ps: Enjoy the main workout and then get pumped for a tough, killer Finisher! Time to challenge your upper body team, let's do it, let's go!
▸ Muscles Worked: Arms, Shoulders, Back, Chest & ABS ▸ Time: 40 Min ▸ Equipment: Grab your light & medium weights (I'm using 2 x 2kg & 2 x 5kg for your reference)
▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.
The Workout: ▸ Warm Up 30 sec on, 10 sec off 00:25 Arms Out & In 00:55 Rainbow Arms 01:25 Back Extensions 01:55 Arm Circles 02:25 Walk Outs 02:55 Bird Dog Crunch Right Arm 03:30 Bird Dog Crunch Left Arm 04:00 Down Dog Walks
▸ Workout 50 sec on, 10 sec off 04:55 Dumbbell Floor Row 05:55 Alternating Dumbbell Row 06:55 Hammer Curls 08:00 Lateral Raises 09:00 High Plank Hold 10:05 Sec Hold Dumbbell Row 11:05 Half Burpee Bicep Curls 12:05 Front Raise + Lateral Raise 13:10 Upright Row + Press 14:10 Arnold Press 15:10 3 sec down Shoulder Press 16:15 One Arm Snatch Right 17:15 One Arm Snatch Left 18:20 Shoulder Taps 19:20 V Hold 20:25 Full Sit Up 21:25 Bicycle Crunches 22:25 Hand Release Push Ups 23:30 Supported Bicycle Crunches 24:30 Glute Bridge Chest Press 25:35 V Hold + Dumbbell Press 26:35 Tricep Extensions 27:35 Step Backs 28:40 Dumbbell Push Up + Climber 29:40 Double Dumbbell Row 30:40 Push Up Toe Tap 31:45 Supported Flutter Kicks 32:45 Deadbugs
▸ Finisher 45 sec on, 0 sec off 34:00 Stand Ups 34:45 Low Plank Hold 35:30 Climbers 36:15 Low Plank Dips 37:05 Stand Up + Push Up 37:50 Shoulder Taps + 2 Climbers 38:35 Jumping Jacks 39:20 ALL OUT PUSH UPS 🔥
▸ Cool Down 30 sec on, 10 sec off 40:35 Shoulder Stretch Left 41:20 Shoulder Stretch Right 42:00 Standing Cat Cow 42:40 Inhale Exhale 43:25 Neck Rolls 44:05 Neck Stretch 44:50 Chest Stretch
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.
