Скачать или смотреть 30 Min Ultimate Upper Body Burn | Strength + Sweat with Dumbbells

This one is going to light up your arms, chest, shoulders, and back. All you need is 30 minutes. We'll push through a mix dumbbell strength moves and fast bodyweight burners that will leave your upper body smoked.

Follow along, stay with me rep for rep, and give every set your best. Control your form, keep your core engaged, and push through the burn.

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WORKOUT DETAILS
⏱️ Duration: 30 min
🏋️ Equipment: dumbbells (I'm using 10-30 lb dumbbells), a bench is ideal for more range of motion, and a mat or soft surface
⏱️ Intervals: Ladders: 20/10 -- 30/15 -- 40/20 -- 30/15 -- 20/10
🔥 Finisher: 30/30/30/30

Circuit 1 // 20s work, 10s rest
Plank Jacks
Shoulder Taps
Lateral Raise Pulses
Dumbbell Jacks
Dumbbell Punches
Alt Hand Release Push Ups
45° Press
Mountain Climbers

Circuit 2 // 30s work, 15s rest
Dumbbell Y-Raises
Tricep Dips
Alternating Front Raises
Zottman Curls
Incline Push Ups
Iso Hold Curls + External Rotation
Plank Saw
Rear Delt Fly

Circuit 3 // 40s work, 20s rest
Chest Press
Dumbbell Pullovers
Bent Over Rows - Supinated Grip
Squeeze Press
Single Arm Row R
Single Arm Row L
High Pulls
Renegade Row

Circuit 4 // 30s work, 15s rest
Pec Raises
Incline Reverse Grip Shoulder Press
Tate Press
Reverse Grip Push Ups
Plank DB Drags
Skull Crushers
Commandos
Around the Worlds

Circuit 5 // 20s work, 10s rest
Dumbbell Figure 8’s
Alternating Bent Over Rows - fast
Low Plank Spider Climbers
Z-Press R
Z-Press L
Low Push Up Pulses
Hammer Press Pulses
Alternating Snatches

Finisher // 30/30/30/30
Push Ups
Plank Toe Taps
Cross Mountain Climbers
Cobra Push Ups

DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!