WORKOUT

Hey Team!

Are you look­ing for a quick upper-body work­out? Try this quick upper-body dumb­bell strength HIIT! This work­out focus­es on build­ing upper body strength with a mix of press­ing, pulling, and iso­la­tion exer­cis­es. It’s per­fect for any­one look­ing to improve mus­cle endurance and strength in a short amount of time. Whether you’re tight on time or need a quick, effec­tive work­out, this is per­fect for that upper body work­out fix!

Equip­ment needed:

• Dumb­bells (Light, Medium)
• Mat (Option­al)

For this work­out, we will start with a dynam­ic warm-up. The goal of this warm-up is to tar­get the upper body mus­cles and joints using sim­ple body­weight and mobil­i­ty exer­cis­es and move­ments. We will use exer­cis­es like Air rows and slow push-ups to acti­vate the mus­cles, while arm cir­cles and chest open­ers increase mobility.

The main work­out con­sists of three sets. The first set focus­es on com­pound move­ments like the Neu­tral Grip Press, Yates row, and One Dumb­bell Up and Over Press. These exer­cis­es engage mul­ti­ple mus­cle groups and are big lifts. For this set, you want to pick a weight that will be chal­leng­ing for each exer­cise. Keep in mind that there are only 10 sec­onds between each exer­cise, so you may not have much time to adjust weights. I tried to select exer­cis­es this round that could be done with one weight choice.

The sec­ond set includes iso­la­tion move­ments such as 1 DB front rais­es, ham­mer curls, and OH tri­cep ext, which direct­ly tar­get the shoul­ders, biceps, and tri­ceps. Dur­ing this set, you can adjust your weights to some­thing a lit­tle lighter to get the most out of each exer­cise and to real­ly focus on your form. We will keep the same for­mat from the pre­vi­ous set.

The fin­ish­er includes rene­gade rows for a strong fin­ish. For an extra chal­lenge, add a push-up before each row. Or, if you need to dial this back, you can do it from the table­top posi­tion. This move works the upper body and engages the core, mak­ing it a full-body effort and a great way to fin­ish today’s work­out with a bang!

This work­out offers flex­i­bil­i­ty to match your fit­ness lev­el. Use lighter weights if you’re new to strength train­ing, or go heav­ier to chal­lenge your­self. As always, team, I will show you some mod­i­fi­ca­tions if need­ed. This Quick Upper Body Dumb­bell Strength work­out is an excel­lent addi­tion to your rou­tine, per­fect for busy days or if you like to com­bine workouts.

Let’s get mov­ing and make the most out of this quick and effec­tive upper body ses­sion! Stay strong and keep push­ing yourselves!

Work­out Structure

Warm-up: 2 Rounds, 30 Sec­onds each (4 Minutes)

• 2 Arm Cir­cle to 2 Chest Openers
• I, Y, T
• Air Rows
• Slow Push Ups

Main Work­out: 3 Rounds, 30 Sec­onds On / 10 Sec­onds Rest / 30 Sec­onds rest after each round (7 Minutes)

• Neu­tral Grip Press
• Yates Row
• 1 DB Up and Over Shoul­der Press

Main Work­out: 3 Rounds, 30 Sec­onds On / 10 Sec­onds Rest / 30 Sec­onds rest after each round (7 Minutes)

• 1 DB Front Raise
• Ham­mer Curls
• OH Tri­cep Ext

Water Break

Fin­ish­er: 3 Rounds, 40 Sec­onds Each / 15 Sec­onds Rest (3 Minutes)

• Rene­gade Rows / If you want a chal­lenge, Push up to Rene­gade Row or mod­i­fy from table­top position.

Water Break

Cooldown: 1 Round, 30 Sec­onds Each (4 Minutes)

• Shoul­der Stretch L/R
• Tri­cep Stretch L/R
• Seat­ed Shoul­der and Bicep Stretch
• Thread the Nee­dle L/R