SOLID ARMS & SHOULDERS | 30 minute strength workout with dumbbells
There are so many amazing benefits to strength training!!! Join me for the next 30 minutes as we reduce stress and build strong biceps, triceps, and shoudlers! This workout is going to push you outside of your comfort zone so you can get strong and define your arms and shoulders!
30 MINUTE ARMS & SHOUDLERS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS - I used a range from 10lbs to 20lbs / 4.5 - 9kg When selecting a weight for this workout, you want to lift heavy! Pick a weight that will challenge you for the entire 45 seconds of work, but is very challenging for the last 10-15 seconds.
OPTIONAL EQUIPMENT
EXERCISE BOX, BENCH OR STURDY CHAIR. I used Stella's chair! If you don't have a chair, I will have a modification on screen for you!
STRUCTURE
WARM UP Join me for a quick warm up so we can get the muscles ready to lift heavy right from the start!
12 TOTAL EXERCISES
2 TIMES THROUGH EACH EXERCISE
4 EXERCISES FOCUSED ON BICEPS MUSCLES
4 EXERCISES FOCUSED ON TRICEPS MUSCLES
4 EXERCISES FOCUSED ON SHOUDLERS MUSCLES
WORK: 45 SECONDS REST: 30 SECONDS
EXERCISE LIST
ALTERNATING SHOULDER PRESS
STEERING WHEEL
NARROW PRESS
SNOW ANGEL LEAD WITH THUMBS
BICEP CURLS
ALTERNATING BICEP CURLS
CROSS BODY CURLS
WIDE CURLS
SINGLE ARM TRICEP OVERHEAD EXTENSION
SWITCH SIDES
TRICEP DIPS (MOD- DONE ON FLOOR)
TRICEP KICKBACKS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH for Injury Preve...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
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