Summer Challenge Day 2: 30-Minute Arm Workout (Chest and Triceps)

DAY 2 of our Summer Workout Challenge: 30-Minute Arm Workout (Chest and Triceps)

Build upper body strength at home with this dumbbell arm workout! This workout focuses on the chest and triceps -- two of your upper body push muscles.

► This is DAY 2 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist:    • Summer Workout Challenge (Build 30)  

💜 Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove  

✨THE WORKOUT: 30-Minute Arm Workout (Chest and Triceps)✨

► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells. Optional box/bench/chair.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️Begin with Rep Challenge (complete 30 push ups)
✔️3 Build Circuits (3 exercises per circuit — 1 isolated exercise, 1 multi-muscle group exercise, 1 endurance exercise)
✔️Timed Intervals (30 seconds work, 15 seconds rest for the isolated exercises; 40 seconds work, 20 seconds rest for the multi-muscle group exercise; 50 seconds work, 30 seconds rest for the endurance exercise)
✔️Repeat Each Circuit x2 Sets
✔️3-Minute Ladder Burnout To Finish

►Workout Outline:
🔥30 Reps: Push Ups

1️⃣ CIRCUIT ONE:
1. Iso: Chest Fly
2. Multi: Alternating Single Arm Chest Press + Double Arm Narrow Press
3. Endurance: Chest Press with Rotation

2️⃣ CIRCUIT TWO:
1. Iso: Single Arm Tricep Kickback
2. Multi: Tricep Dips
3. Endurance: Dumbbell Shoulder Press + Overhead Triceps Extensions

3️⃣ CIRCUIT THREE:
1. Iso: Standard + Wide Bicep Curls
2. Multi: Hammer Curl + Alternating Press Out
3. Endurance: Standing Chest Flys + Bicep Curls

🔥3-Minute Ladder
Power: Push Up Burpee
Isometric Hold: Plank

►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
05:15 30 Rep Big Move
07:05 Circuit 1
13:40 Circuit 2
20:30 Circuit 3
27:10 Ladder Burnout
31:30 Cool Down + Stretch

❤️ Find This Workout on NML: https://www.nourishmovelove.com/chest...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Align Cropped Cami Tank Top -- https://creatoriq.cc/4eIrnt1

👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Align High-Neck Tank Top -- https://creatoriq.cc/3RRgvzd
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/build...

WEEK 1:
▪️Day 1: Full Body (Leg Focus) —    • Summer Challenge Day 1: 30-Minute Ful...  
▪️DAY 2: Chest + Triceps — 📍You are here!
▪️DAY 3: Core, Cardio + Mobility —    • Summer Challenge Day 3: 30-Minute Car...  
▪️DAY 4: Glutes + Hamstrings —    • Summer Challenge Day 4: 30-Minute Leg...  
▪️DAY 5: Full Body + Abs —    • Summer Challenge Day 5: 30-Minute Ful...  

WEEK 2:
▪️DAY 6: Full Body (Arm Focus) —    • Summer Challenge Day 6: 30-Minute Ful...  
▪️DAY 7: Quads + Glutes —    • Summer Challenge Day 7: 30-Minute Qua...  
▪️DAY 8: Core Circuit —    • Summer Challenge Day 8: 30-Minute Cor...  
▪️DAY 9: Back + Shoulders —    • Summer Challenge Day 9: 30-Minute Arm...  
▪️DAY 10: Full Body —    • Summer Challenge Day 10: 30-Minute Fu...  
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#summerworkoutchallenge #armworkout #upperbodyworkout