45 min UPPER BODY DUMBBELL WORKOUT + ABS and CORE

Join us today for a 45 min Upper Body Workout, building muscle and strength with dumbbells. We also added a no repeat circuit to burn out your abs. Grab heavy, medium, and light weights and some water nearby.

CRUSH IT NOTES:
Starting this upper body workout workout with straight sets. In Block 1, we’ll target each upper body muscle with 3 focused sets. Don`t be shy to go heavy and adjust as needed. You can start heavy and decrease weights if you need to.
Block 2 picks up the pace with a no-repeat circuit, hitting every upper body muscle.
We’ll finish with a no-repeat circuit to burn out our abs and core muscles.

▸ Level: Intermediate / Advanced
▸ Time: 45 Min + warm up & cool down stretches
▸ Equipment: Heavy, Medium and Light Dumbbells, Mat
▸ Workout: 45/50 ON + 25/15 sec OFF + water breaks

Weights used:

▸ Chris:
45lbs/20kg
35lbs/16kg
26lbs/12kg
15lbs/7kg

▸ Edi:
35lbs/16kg
20lbs/9kg
15lbs/7kg
10lbs/5kg

BLOCK 1 - 3 Sets/Muscle Group

CHEST
6:18 - Alt Supinated to Pronated Chest Press

BACK
9:48 - Dead Stop Row (R/L)

SHOULDERS
16:04 - Kneeling Alt Shoulder Press
17:15 - Arnold Press
18:25 - Shoulder Press 2 sec hold

BICEPS
19:35 - Pinwheel to Rotational Curl

TRICEPS
23:04 - Cross Body Tri Ext (R/L)

BLOCK 2 - CIRCUIT (No repeat)

29:53 - CORE - DB Dead Bug
31:02 - CHEST - Wide DB Push Ups
32:13 - SHOULDERS - Single Arm Front to Bent Arm Raise R/L (25/25)
34:33 - BICEPS - Concentration to Hammer Curls (R/L)
37:05 - BACK - Shrugs / Alt Upright Row
38:13 - CHEST - Knees Bent Chest Flys
39:23 - TRICEPS - Skull Crusher to Close Press
40:34 - SHOULDERS - Rainbow Lateral Raise

ABS/CORE FINISHER CIRCUIT
41:52 - 1-1-2 Leg Drops
42:47 - Mountain Climber
43:42 - Knees up Crunch
44:37 - Hip Dips
45:32 - Starfish Crunch
46:29 - Plank Commandos
47:22 - Double Bicycle Crunches

48:44 - COOL DOWN