30 Minute Upper Body and Core Dropset Strength Workout | Dumbbells and Long Band | Low Impact

Grab dumbbells, a long resistance band, and a mat for this 30 Minute Upper Body and Core Dropset Strength Workout. I also recommend having hydration around as well. For resistance reference I have a pair of 25,15,10, and 5lb dumbbells. I also have two bands, a lighter and heavier one. You will be anchoring the band around something sturdy for the horizontal push/pull exercises, and for vertical push/pull exercises you will be anchoring the band underneath your feet. If you have two bands available grab them to save on transition time! I would recommend using the lighter one for the vertical push/pull exercises, as it is easier to adjust the intensity on the horizontal exercises by stepping closer or further away from the anchor point.
We will perform superset dropsets during today's workout. We perform each superset only once. However, if we perform a unilateral superset we will be matching it on the other side of the body. If you have a weaker side, be sure to perform that side first. I will always cue left side first. The first exercise of each superset will be performed for 75 seconds with a challenging dumbbell weight selection. We will then have a ten second transition into exercise number two which will be performed for 60 seconds with our band. The first 30 seconds of this exercise will be 1 to 1/4 rep and the final 30 will be normal tempo. Recovery between each superset is 15 seconds.
This one is quite fatiguing. If needed, drop your weight during the exercise to something lighter or take it to BW only. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat with and let’s get to work!
🤜❤️🤛

Let me know how it goes in the comments below!
Skip to 4:00 to begin warm-up
Skip to 7:25 to begin workout
Workout time: Approx 29:30 without warmup; 33:00 with warmup
Workout time with warm up and cool down stretch: 37:00

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The Warmup 30 sec each
Bird dogs
Plank shoulder taps
Inchworms
High to low planks
Rolling plank
Plank to downward dog
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The Workout 75 sec/ 10 sec transition / 60 sec (1 to 1/4 rep / NT) / 15 sec recovery

DB shoulder press, slow
Banded shoulder press

Kneeling DB SA row neutral L
Banded horizontal row L

Repeat R

DB 6 way raise
Banded lateral raise

DB hybrid upright row
Banded upright row

DB tricep extension
Banded tricep kickbacks

DB rear delt fly
L sit banded face pulls

DB neutral to hammer supinated bicep curl
Banded supinated bicep curl

DB front raises
Banded front raises

DB double crunch
Banded double crunch (upper)

Db straight leg raise
Banded reverse double crunch (lower)


Additional Add-Ons to Compliment this Workout:

Stretch
15 Minute Neck and Shoulder Stretch:    • 15 Minute Neck and Shoulder Release &...  
13 Minute Mid/Upper Back Stretch:    • 13 Minute Mid/Upper Back Stretch & Re...  
20 Minute Lower Back Stretch (gentle, relaxing):    • 20 Minute Lower Back Release Gentle S...  
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Rou...  
15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynam...  
25 Minute Full Body Stretch Session for Sore Muscles:    • 25 Minute Full Body Stretch for Sore ...  

Cardio
30 Minute Cardio Kickboxing No Jumping:    • 30 Minute Cardio Kickboxing Dance Ins...  
30 Minute Barre Inspired Cardio No Jumping:    • 30 Minute Barre Inspired Cardio Worko...  
30 Minute Continuous Cardio and Core, No Breaks:    • 30 Minute Continuous Cardio and Core ...  
30 Minute Low Impact Cardio, No Breaks:    • 30 Minute Low Impact Cardio Workout |...  
10 Minute HIIT Cardio:    • 10 Minute Cardio HIIT Workout | No Br...  
15 Minute Cardio (Kickboxing Inspired, No Equipment):    • 15 Minute Cardio Workout | No Equipme...  
15 Minute Cardio (Legs, Continuous):    • 15 Minute Bodyweight Only Leg Cardio ...  

Lower Body:    • 30 Minute Glute & Leg At Home Strengt...  

Abs
10 Minute Abs:    • 10 Minute Ab Workout | Bodyweight Onl...  
10 Minute Lower Ab Workout:    • 10 Minute Lower Ab Workout | Bodyweig...  
20 Minute Full Core Workout:    • 20 Minute Full Core Workout | Bodywei...  

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