30-Minute Arm Workout with Dumbbells (Upper Body Strength + Cardio)
Build UPPER BODY STRENGTH in your arms and shoulders, chest, back, biceps and triceps in this 30-Minute Arm Workout with Dumbbells. đĒ An arm workout at home with dumbbells consisting of the 12 best arm exercises for women (8 strength exercises + 4 upper body cardio exercises). đ¨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe đ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join ⨠THE WORKOUT: 30-MINUTE ARM WORKOUT WITH DUMBBELLS ⨠âēEQUIPMENT: Medium-to-heavy pair of dumbbells. I recommend 8-20 lbs depending on your fitness level. âēMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5ââ *Discount Code: NourishMoveLove âēINSTRUCTIONS: It looks like this: âī¸ 4 Circuits (2 upper body strength exercises and a power or cardio exercise per circuit) âī¸ Repetition and Timed Intervals (perform each strength exercise for 10 reps and perform 30 seconds of each cardio exercise) âī¸ Repeat Each Circuit x 2 Sets âē12 ARM EXERCISES WITH DUMBBELLS (Strength + Power) 1ī¸âŖ CIRCUIT ONE: CHEST AND BACK EXERCISES 1. Strength: Push Up + Single Arm Row + Push Up + Side Plank T Rotation 2. Strength: Narrow Chest Press + Chest Fly 3. Cardio/Power: Push Up + 4 Mountain Climbers 2ī¸âŖ CIRCUIT TWO: BACK AND BICEPS EXERCISES 1. Strength: Bicep Curls AND Half Bicep Curls 2. Strength: Back Fly AND Back Fly + Back Row 3. Cardio/Power: 1 Burpee + 2 Bicep Curls 3ī¸âŖ CIRCUIT THREE: SHOULDERS AND TRICEPS EXERCISES 1. Strength: Narrow Overhead Press 2 Strength: Lying Triceps Extensions AND 3 Push Press + 3 Overhead Tricep Extensions 3. Cardio/Power: Plank Army Crawl + 2 Plank Jacks 4ī¸âŖ CIRCUIT FOUR: ARMS AND ABS EXERCISES 1. Strength: Man-Maker 2. Strength: Lying Dumbbell Pullover Leg Raise 3. Cardio/Power: Sprinter Sit Up + Punch âēTIME STAMPS: 00:00 Workout Introduction 00:40 Warm Up 06:00 Circuit 1 12:55 Circuit 2 19:30 Circuit 3 26:05 Circuit 4 32:20 Cool Down â¤ī¸ Learn more about the benefits of dumbbell arm workouts and how to do each of these dumbbell arm exercises in this post: https://www.nourishmovelove.com/arm-workout-dumbbells/ đļ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ _________________________________________________________ âī¸FAQ s + TRAINER TIPS: âēHow often should I do this workout? It all depends on your current fitness routine and goals. I suggest 2-3 strength training workouts per week and 1-2 HIIT workouts per week. Try adding this workout to your workout routine once a week (as a STRENGTH workout). A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēđ¤°Is this workout Pregnancy-Friendly? If you re up for a challenge and still comfortable laying on your back! I filmed this early in my 2nd trimester of pregnancy. Take low impact options and I highly suggest taking the plank movements up to a chair, bench, countertop to add and incline! As always, talk to your doctor or midwife if you have any questions about what level of exercise is appropriate for you and your pregnancy! ________________________________________________________ TRY more of my BEST Upper Body Burnout Workouts: âē10-Minute Upper Body Burnout -- https://youtu.be/zdCleOTfH3U âē25-Minute Back Workout -- https://youtu.be/RzTG_Psmd9U âē25-Minute Chest Workout -- https://youtu.be/29PbdvNjyzE âē30-Minute Shoulder Workout -- https://youtu.be/e0qdjdk2OUM âē35-Minute PUSH WORKOUT: Chest, Shoulders + Triceps -- https://youtu.be/f-_wmYdUE2M âē35-Minute PULL Workout: Back + Biceps + Cardio -- https://youtu.be/GUnwWXd2Wog _________________________________________________________ đ¨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âēSUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe âē Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
