Скачать или смотреть ⚡️ Power Supersets: Upper Body & Abs Workout at Home with Dumbbells | Day 3

Are you ready for DAY 3 (of 5) of my ⚡️ Power Supersets Series? Today, we are doing a 40 minute supersets upper body & abs workout with dumbbell.

Let's tone and strengthen every muscle in our upper body and core with this dumbbells only home workout: arms (biceps, triceps, and shoulders), chest, back, as well as abs (targeting both the lower abs & upper abs, as well as obliques).

For this home workout, I will be using the following dumbbells:

2 x 10 lbs
2 x 18 lbs (discount code below)
2 x 25 lbs
1 x adjustable kettlebell set at 35 lbs
📍 ALL EQUIPMENT LINKED BELOW

We will perform this abs & upper body workout in supersets of four exercises: we will complete each exercise for 40 seconds and rest for 20 seconds before moving onto the next exercise. Once we complete 4 exercises, we will repeat that circuit one more time. We will finish the full body workout with a burnout 🔥 circuit of 8 exercises in a no repeat format.

As always, the timer is just a suggestion - please feel free to pause this workout (I had to take a quick break after the first round of Circuit 3!) and take your time.

Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For Romanian deadlifts (RDLs) and hinged exercises, please focus on keeping your back straight. Please do not overextend your elbow on the bicep curls - it is best to keep it slightly bent at all times. For all exercises, keep your core nice and tight throughout.

Please make sure you warm up first! I recommend this video for a quick 8 minute warmup:
   • Power Full Body Warmup for Home | No Equip...  


Thank you for joining & hope you enjoyed this workout! I will see you for Power Supersets: Dumbbell Lower Body: Legs, Glutes, Inner & Outer Thighs Next! Please let me know if you have any questions in the comments below.

V

AFFILIATE LINKS:

📍 Shop my DUMBBELLS & GLOVES & SPORTS BRA on My Amazon Storefront:
https://www.amazon.com/shop/veralaro

📍 Leggings & Kettlebell:
http://liketk.it/3tTsZ

📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
https://ybellfitness.com?aff=90

📍 Non-Amazon Recommendations & Outfits:
https://www.shopltk.com/explore/vera....

⚡️ Power Supersets: Upper Body & Abs Workout at Home with Dumbbells
00:00 Intro

01:23 CIRCUIT 1
Hammer Bicep Curl & Lateral Raise
Narrow Press & Hollow Body
Alt Bicep Curl with Grip Twist
Bent Over 90 Degree Fly

05:23 REPEAT CIRCUIT 1

09:24 CIRCUIT 2
Kneeling Bicep Curl into Arnold Press
Sit Up & Alternating Dumbbell Punch
Seated Shoulder Press
Alt Bent Over Row

13:24 REPEAT CIRCUIT 2

17:25 CIRCUIT 3
Around the World Bicep Curl into Y Shoulder Raise
Front Shoulder Raise into Slow Back Squeeze
Plank Dumbbell Row, Rotation & Press - Right
Plank Dumbbell Row, Rotation & Press - Left

21:26 REPEAT CIRCUIT 3

25:26 CIRCUIT 4
Alt 1.5 Rep Lateral Bicep Curl
Alt Across Body Raise & Rotation
Dumbbell Tricep Extension
Landmine Row (Kettlebell or Dumbbell)

29:26 REPEAT CIRCUIT 4

33:27 BURNOUT CIRCUIT!
Rear Delt Dumbbell Pull
Tricep & Bicep Tri-Set
Reverse Grip Narrow Dumbbell Press
Kneeling Fly & Front Raise

Reverse Dumbbell Raise
Alt Rear Delt Fly
Squat, Bicep Curl & Press
Around the World Crunch
Alt Bent Over Supinated Row

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.