22 Minute Upper Body Workout

22 Minute Upper Body Workout
Print Workout Here

Get ready to burn out your shoulders, biceps, triceps and back Queens. I know you all love working the arms like I do, so I think you will really enjoy this one

What you will need:

Dumbbells – ideally a set of light and heavy

Warm-Up:

Included in workout.

Workout:

In today’s workout we have 6 exercise. We will perform each move for a full 60 seconds followed with a 30 second break. Once you finish round one, we are going to repeat. Oh also, at the end of each round we are going straight into 30 seconds of push ups! Boom!

Exercises:

Arnold Press – Hold your weights in front of your face with your palms facing you. As you push your hands up towards the sky, flip your palms so they are now facing away from you. This way we are getting the entire shoulder involved. As your return back to starting position flip your palms towards your face again.
Upright Row – Start with your weights in front of you resting on your thighs. Lift your elbow towards your shoulders as the weight comes up in front of you (roughly to the height of your chest) stop when your elbow reaches the same height as your shoulder. Return to starting position.
Bicep Curl to Wide Curl – Alternate between a classic bicep curl and a wide bicep curl
Ove Head Triceps Extension – Bring tour dumbbells directly over your head. Pull your core in tight and slowly bend the elbows, bringing the weight down towards the back of your head. Nothing is moving other than your elbow going from straight to bent.
Single Arm Row to Press – On round 1 perform with the right arm, round 2 with the left. With the weight in your right hand, step your right foot back so you are in a light lunge. Hinge at the hips so you are bent over with your chest facing the floor. Pull the weight up towards your chest, engaging your back. Straighten your front leg and come up into a standing split leg stance and press the dumbbell up over your head.
Shoulder Circles – No weights needed on this one. Perform small shoulder circles for 30 seconds in a forward direction and 30 seconds going backwards. Keep your arms at shoulder heights.
- 30 Seconds of Push Ups.