Скачать или смотреть 25 MIN Upper Body + Core Sculpt 💪🔥 | 7.5–12 lb Dumbbell Strength Burn (Kneeling Series!) at home

25 MIN Upper Body + Core Sculpt 💪🔥 | 7.5–12 lb Dumbbell Strength Burn (Kneeling Series!) at home

Ready to sculpt your arms, shoulders, chest, back AND core in one powerful session? 🔥

Today’s workout is a kneeling upper body + core dumbbell burn using 7.5 lb, 10 lb, and 12 lb dumbbells to build strength, endurance, and definition — right from home.

This session challenges:

✔️ Shoulders
✔️ Biceps
✔️ Triceps
✔️ Upper back
✔️ Deep core muscles
✔️ Stability + control

We stay mostly kneeling to increase core engagement and eliminate momentum — which means more burn, more control, and more results.

Remember: We train with discipline. We move with purpose. We honor the body God gave us. 🙏

Drop a 🔥 in the comments if you finished strong!



🏋️ WORKOUT STRUCTURE

🔥 WARM-UP (5 Minutes)

• Squat lift – 15 reps
• Alternating side punches – 20 reps
• Side bend overhead reach – 20 reps
• Hands behind head torso twists – 20 reps
• Mountain climbers – 32 sec



💪 MAIN WORKOUT (Upper Body Kneeling Strength Series)

Equipment: 7.5 lb, 10 lb, and 12 lb dumbbells
Format: 12 reps each (unless noted)
Rest: 25–30 seconds

1. Kneeling Y Raise
2. Kneeling Cross-Body Curls
3. Kneeling Overhead Tricep Extension
4. Kneeling Alternating Shoulder Press
5. Kneeling Lateral Raise to Front Press
6. Kneeling Around the World
7. Kneeling Bicep Curls
8. Kneeling Renegade Row
9. Kneeling Front Raise
10. Kneeling Bus Drivers
11. Kneeling Wide Bicep Curls
12. Kneeling Tricep Kickbacks
13. Kneeling Push-Up Cross Tap



🔥 CORE FINISHER

14. Seated Knee Tucks with Press
15. Straight Leg Overhead Sit-Up
16. Slow Bicycle Crunch Twist – 20 reps
17. Seated Hand-Assisted V-Ups – 20 reps
18. Seated Alternating Cross Toe Taps – 20 reps
19. Forearm Plank Knee Taps – 20 reps
20. Kneeling Superman Hold – 30 sec each



🧘 COOL DOWN

• Standing Forward Fold – 30 sec
• Side Bend Overhead Stretch – 32 sec each
• Cross-Body Arm Stretch – 32 sec each
• Downward Dog – 32 sec
• Child’s Pose Reach – 32 sec
• Cobra Stretch – 32 sec


📢 DISCLOSURE

This video is for educational and informational purposes only. Please consult with a healthcare professional before beginning any exercise program. Participate at your own discretion.

(Some links may be affiliate links. As an affiliate, I may earn a small commission at no extra cost to you.)

Make sure to check out https://venturepal.com/?ref=463 and use the SAM10 = discount

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