Welcome to Day 13 of the Strong Summer Program! Today, it is all about the upper body! We will be completing each exercise once during this home upper body workout - but we will be training each upper body muscle group multiple times throughout this workout. Remember to go slow & control each movement & take a break whenever you need one!
We will tone & strengthen our upper body with this fire no repeat 40 minute workout that you can do from home with dumbbells and/or kettlebells! We will be training every muscle in our upper body with this dumbbells only home workout: biceps, triceps, shoulders, chest, and back. Of course, our core muscles will also be getting a workout!
There are lots of punches in today's workout, so get your arms ready! For this home workout, I will be using the following equipment:
2 x 12 LBS [5.5 KG]
2 x 18.5 LBS [8.5 KG] [DISCOUNT CODE: VERA10]
2 x 25 LBS [11.5 KG]
BENCH/CHAIR FOR ROWS
WORKOUT EQUIPMENT & TOP: [ Ссылка ]
We will perform this upper body workout in the following format:
- 6 exercise upper body warmup (I still recommend you to warm up your full body first)
- 40 seconds per exercise
- 20 seconds rest
- no exercise is repeated
As always, the timer is just a suggestion - please feel free to pause this workout and take your time.
Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:
[ Ссылка ]
Thank you for joining & hope you enjoyed this workout!
Please let me know if you have any questions in the comments below.
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40 Min UPPER BODY WORKOUT at Home with Dumbbells | No Repeat | STRONG SUMMER 13 | Workout Details:
00:00 INTRO
01:47 UPPER BODY WARMUP
DUMBBELL CIRCLES RIGHT
DUMBBELL CIRCLES LEFT
KNEELING WINDMILL RIGHT
KNEELING WINDMILL LEFT
HALOS - RIGHT
HALOS - LEFT
07:43 CIRCUIT 1:
KNEELING ROW - RIGHT
KNEELING ROW - LEFT
KNEELING REAR DELT RAISE
KNEELING CURL & ARNOLD PRESS
FRONT RAISE & HOLD
POLIQUIN RAISE
DIAMOND PRESS
CURL & PUNCH - RIGHT
CURL & PUNCH - LEFT
16:37 CIRCUIT 2:
SQUAT & REAR DELT ROW
TRICEP PUSH UP
KNEELING CHOP & PRESS OUT
LATERAL CURL & WIDE PRESS
LATERAL RAISE
NARROW TO WIDE ROW
AROUND THE WORLD CURL & HOLD
PUNCH ACROSS - RIGHT
TIP- CORE TIGHT
PUNCH ACROSS - LEFT
25:35 CIRCUIT 3
BEAR PLANK ROW - RIGHT [ALTERNATIVE: KNEELING]
BEAR PLANK ROW - LEFT
CALIFORNIA PRESS
CURL TO FOREARM CURL
HINGED REAR DELT RAISE
WIDE CHEST PRESS & LEG RAISE
STANDING CHEST FLY
PUNCH DOWN - RIGHT
PUNCH DOWN - LEFT
34:28 CIRCUIT 4
ACROSS CURL TO ROTATION - RIGHT
ON-SCREEN - TIP: LOWER SLOWLY
ACROSS CURL TO ROTATION - LEFT
HINGE & SUPINATED GRIP ROW
HAMMER CURL TO PRESS
NARROW PRESS & BRIDGE
TRICEP EXTENSION
LANDMINE ROW & HOLD
PUNCH UP - RIGHT
PUNCH UP - LEFT
43:15 ON SCREEN: COOLDOWN
AFFILIATE LINKS:
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📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.
