Day 3

♥︎ DAY 3 LEVEL UP CHALLENGE: 30 min Toned & Lean UPPER BODY workout - it's all about toning and defining our ARMS, SHOULDERS & ABS! Time to #levelup together! Let's do it!

▸ Muscles Worked: Upper Body & Core
▸ Time: 30 Min + Cool Down
▸ Equipment: Grab your Light & Medium Dumbbells! (I'm using 2x2kg & 2x5kg for your reference)
▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.

♥︎ Workout ♥︎
▸ 00:00 - 04:35 Warm Up 30 sec on, 0 sec off
Big Arm Circles
Small Arm Pulses
Squat Jack Rainbows
Back Extensions
Warm Up Run
Step Backs
Wrist Warm Up 1
Wrist Warm Up 2

▸ 04:35 - 25:25 Workout 50 sec on, 10 sec off
Dumbbell Floor Row
One Arm Shoulder Press Right Arm
One Arm Shoulder Press Left Arm
Gorilla Row
Glute Bridge Chest Press
Tempo Push Ups
Tricep Extensions
Reverse Fly
Lateral Raises
Lateral Raise + Front Raise
Arnold Press
Tempo Shoulder Press
3 sec hold Dumbbell Row
Wide Bicep Curls
Bicep Curl + Press
Bear Walk
Side Plank Reach Through
Side Plank Reach Through
Superman Hold
2 Point Bear

▸ 25:25 - 30:45 Finisher 50 sec on, 10 sec off
Standing Burpee
Hand Release Push Ups
Plank Hold
Up Down Plank + 4 Climbers
Walking Push Up

▸ 30:45 - 35:37 Cool Down 30 sec on, 10 sec off
Seated Inhale Exhale
Thread the Needle Left Arm
Thread the Needle Right Arm
Tricep Stretch Left Arm
Tricep Stretch Right Arm
Chest Opener

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.