Upper Body Workout

Sculpt and define your entire upper body at home!

This dumbbell upper body home workout is the perfect routine for targeting your arms, shoulders and abs! These are 4 of my favorite exercises that target your major muscle groups from the waist up.

EXERCISES (click the image to view demos!)
1. Push up swimmers
2. Reverse flys
3. Front to lateral raises
4. T rotations

HOW TO DO IT
Beginner: 30s WORK / 30-60s REST⁣
Intermediate: 40s WORK / 20-30s REST⁣
Advanced: 60s WORK / 10-15s REST⁣

♡Reps & Sets version: 10-20 reps | 10-40s rest⁣ between exercises
♡Complete 3-5 rounds

FORM TIPS
Push up swimmers: Place your hands directly beneath your shoulders and try to maintain a neutral spine and engaged core throughout the exercise. Complete the modified version if you find yourself arching your back when pushing yourself up⁣.

Reverse flys: Keep your shoulders down and squeeze your shoulder blades together at the top of the exercise!⁣

Front to lateral raises: Avoid swinging the weights and using momentum to move them. Focus on contracting your muscles throughout the range of motion⁣.

T rotations: Stack your band directly beneath your shoulder and brace your abs. Complete this exercise from your knees if the unmodified version is too difficult⁣.

Want to increase the intensity?! Combine the workout with this full body routine and complete all 8 exercises for each round.

READY TO GET RESULTS?!

If you liked this upper body workout but you struggle with staying consistent for long enough to see and feel the changes, then I’ve got you covered! In my membership program, The Lean4Life Method, I will walk you through the workouts, nutrition and lifestyle habits you need to reach your body goals and maintain the results of your hard work.

In this fitness and nutrition program, I’ll be your online coach, accountability partner and personal cheerleader…or in other words – your fitness fairy godmother! The support that I provide is unmatched and is the key ingredient to the jaw dropping results my clients achieve. If you’re ready for a plan that works and a coach to help you stay on track, then let’s do this!

♡Adora

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