Upper body workout perfectly combining dumbbell exercises and my favourite, push ups!! This push up and dumbbell workout will be particularly intense on the shoulders and triceps!

Each complex is 4 minutes in total... simply work though at a pace to suit you. Complete each exercise per sets and continue for the duration!

Following each complex, we go STRAIGHT into push ups! This is for 40 seconds but you may find you need a few seconds to get into the push up position and also let arms somehow regain feeling after the previous complex!

We are then onto 3 various exercises some of which are dumbbells and others bodyweight.

Towards the end, we can all look forward to an abs complex containing simple movements with the dumbbells to target the entire abs!

You will need a pair of dumbbells, a mat and the yoga block/book/stepper you have used previously in other workouts! The dumbbells I am using for your reference are 10kg each and also 6kg each, however 1 pair is great, just work to your pace to suit your weights!

Complex 1
PLANK TWIST x 10 each side
PLANK HIPS UP & DOWN
SIDE PLANK TO HOVER x 10
SIDE PLANK TO HOVER x 10 (switch)

PUSH UPS
OVERHEAD PRESS
ROW TO CURL TO PRESS
ROW TO CURL TO PRESS (switch)

Complex 2 (all x 10 reps)
DIAMOND PRESS
FLYES
TRICEP PRESS
CHEST PRESS

PUSH UPS
TRICEP KICKBACKS
TRICEP KICKBACKS (switch)
REAR FLYES

Complex 3
ARNOLD PRESS x 10
LATERALS x 10(5 each side)
FRONTALS x 10 (5 each side)
PALM UP CURLS x 10

PUSH UPS
FRONTALS TO LATERALS
UNEVEN PUSH UP TO PUSH UP
UNEVEN PUSH UP TO PUSH UP (switch)

Complex 4 (all x 10 reps)
SINGLE ARM PRESS
UNEVEN PUSH UP ON DB
Repeat opposite side

PUSH UPS
HAMMER CURLS
DIVE PUSH UPS
WIDE PUSH UPS

Complex 5 (all x 10 reps)
PULLOVER
SKULL CRUSHER
SIT UP TO PRESS

PUSH UPS
ALTERNATING ROWS
UNEVEN PUSH UP TO SIDE PLANK
UNEVEN PUSH UP TO SIDE PLANK (switch)

Complex 6 (all x 10 reps)
TOE REACH TO HOLLOW
SINGLE LEG DB REACH
SINGLE LEG DB REACH (switch)
RUSSIAN TWISTS

And remember... if I stop midway it doesn’t mean you have to! Keep going if you can!!😁👊🏼

The arms will feel this workout alright!! You’ll love it!!

Cx

Extras:

▶ My 5 Minute Warm Up: [ Ссылка ]
▶ My 30 Min EPIC Cardio Workout: [ Ссылка ]
▶ My 20 Min Abs Workout: [ Ссылка ]

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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