30-minute DEFINED Upper Body Strength Training Circuits
We are all about defining the entire upper body muscles!! That includes the back, chest, shoulders, biceps, and triceps!
We are using supersets to increase hypertrophy and you only need your dumbbells! This workout includes 6 supersets for a total of 12 exercises repeated twice you only need 30 minutes!
I love supersets because they are such a fun way to build definition and strength in a short amount of time! Strong here we come!
30-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5 to 11.3kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to aim to lift moderately heavy! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BENCH - All of the exercises can be done on the mat, I am just using my bench for a pregnancy modification!
- WRIST WEIGHTS
STRUCTURE
- 2 CIRCUITS
- SUPERSET STYLE TRAINING
- 6 SUPERSETS X 2
- WORK: 45 SECONDS REST: 30 SECONDS
- REST BETWEEN ROUNDS: 60 SECONDS
EXERCISE LIST
- SNOW ANGEL | OPEN AND CLOSE SHOULDER PRESS
- ROTATING ROW | DEADSTOP ROW
- CHEST PRESS | PULLOVER
- KNEELING WIDE CURL | HAMMER CURL
- TRICEP OVERHEAD EXTENSION | KNEELING REAR DELT FLY
- CHEST FLY TO SKULL CRUSHER | RENEGADE ROW
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!
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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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