30-minute FULL STANDING Arms & Shoulders Strength Training at Home!

Описание: We are all about building strength in this 30-minute upper-body workout! This strength workout focuses on the biceps, triceps, and shoulders with a challenging structure! The structure will include 2 rounds for each mentioned muscle group with a long 60 seconds of work followed by 3 exercises at 30 seconds of work and finishing with a 30-second pulse!

You will only need dumbbells for this workout and optional wrist weights! Aim to lift moderately heavy to heavy to maximize muscle growth and definition!

30-MIN FULL STANDING UPPER BODY STRENGTH TRAINING EXERCISES & STRUCTURE

EQUIPMENT NEEDED:
DUMBBELLS- I used a range from 5lbs to 20lbs / 2.2kg to 9kg. When selecting a weight for this workout, you want to lift on the heavier side! The weight you pick is relative to you and the exercise!
EXERCISE MAT

OPTIONAL:
-WRIST/ANKLE WEIGHTS

STRUCTURE:
-3 FOCUS ROUNDS REPEATED 2 TIMES EACH
ROUND STRUCTURE:
-WORK FOR 60 SECONDS
-REST FOR 20 SECONDS
-3 SHORT EXERCISES:
-WORK FOR 30 SECONDS
-REST FOR 10 SECONDS
-REST BETWEEN EXERCISES 20 SECONDS

EXERCISES:
-ROUND 1:
-BICEP CURL 03:48
-HAMMER CURL 05:08
-CROSSBODY CURL 05:52
-WIDE CURL 06:34
-BICEP CURL PULSES 07:17
-ROUND 2:
-TRICEP OVERHEAD EXTENSION 08:34
-TRICEP KICKBACK 09:51
-PRESS BACK 10:39
-ALTERNATING TRICEP KICKBACK HOLD 11:18
-TRICEP OVERHEAD PULSES 12:06
-ROUND 3:
-SHOULDER PRESS 13:08
-FRONT AND LATERAL RAISE 14:37
-SNOW ANGEL 15:27
-ARNOLD PRESS 16:05
-SHOULDER PRESS PULSES 16:48
-ROUNDS REPEAT

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 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.