MUSCLE BUILDER! | 30-minute Upper Body Strength Training at Home
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This upper body workout is going to build muscle in your chest, shoulders, and triceps! This workout only requires your dumbbells, so this is the perfect at-home workout to increase strength!
We will work through 9 strength exercises, 3 exercises per muscle group, the shoulders, chest, and triceps. This is a push-focused strength workout! We will finish it with a fire round to build definition in your upper body!!!
This structure is fun and effective! The only thing you need to do is focus and give it your all!
30-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 to 9kg. 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 lift moderately heavy to heavy! Drop the weight a bit during the fire round, if needed! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
EXERCISE MAT
OPTIONAL EQUIPMENT
WRIST WEIGHTS
EXERCISE BOX/BENCH OR A STURDY CHAIR - I am only using my bench for a bit of extra support during the third trimester of my pregnancy, all of these exercises can be done on the mat!
STRUCTURE
9 TOTAL EXERCISES
2 TIMES THROUGH EACH
3 FOCUSED ON SHOULDER MUSCLES
3 FOCUSED ON CHEST MUSCLES
3 FOCUSED ON TRICEPS
WORK: 50 SECONDS REST: 25 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS
FIRE ROUND
ALL 9 EXERCISES, 1 TIME THROUGH
WORK: 30 SECONDS
NO REST
EXERCISE LIST
CHEST PRESS
PUSH-UPS
CHEST FLYES
SHOULDER PRESS
STEERING WHEEL
LATERAL RAISE
TRICEP OVERHEAD EXTENSION
SIDE-LYING TRICEP EXTENSION
SWITCH SIDES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
*34 weeks pregnant when filmed!
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH for Injury Prevention...
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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.