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. ๐ช An arm workout at home with dumbbells consisting of the 12 best arm exercises for women (8 strength exercises + 4 upper body cardio exercises). ๐จSUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe ๐ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join โจ THE WORKOUT: 30-MINUTE ARM WORKOUT WITH DUMBBELLS โจ โบEQUIPMENT: Medium-to-heavy pair of dumbbells. I recommend 8-20 lbs depending on your fitness level. โบMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5โโ *Discount Code: NourishMoveLove โบINSTRUCTIONS: It looks like this: โ๏ธ 4 Circuits (2 upper body strength exercises and a power or cardio exercise per circuit) โ๏ธ Repetition and Timed Intervals (perform each strength exercise for 10 reps and perform 30 seconds of each cardio exercise) โ๏ธ Repeat Each Circuit x 2 Sets โบ12 ARM EXERCISES WITH DUMBBELLS (Strength + Power) 1๏ธโฃ 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 2๏ธโฃ 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 3๏ธโฃ 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 4๏ธโฃ CIRCUIT FOUR: ARMS AND ABS EXERCISES 1. Strength: Man-Maker 2. Strength: Lying Dumbbell Pullover Leg Raise 3. Cardio/Power: Sprinter Sit Up + Punch โบTIME 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 โค๏ธ 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/ ๐ถ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKโ _________________________________________________________ โญ๏ธFAQ s + TRAINER TIPS: โบHow 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/ โบ๐คฐIs 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: โบ10-Minute Upper Body Burnout -- https://youtu.be/zdCleOTfH3U โบ25-Minute Back Workout -- https://youtu.be/RzTG_Psmd9U โบ25-Minute Chest Workout -- https://youtu.be/29PbdvNjyzE โบ30-Minute Shoulder Workout -- https://youtu.be/e0qdjdk2OUM โบ35-Minute PUSH WORKOUT: Chest, Shoulders + Triceps -- https://youtu.be/f-_wmYdUE2M โบ35-Minute PULL Workout: Back + Biceps + Cardio -- https://youtu.be/GUnwWXd2Wog _________________________________________________________ ๐จSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe โบSUBSCRIBE 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 โบ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ โบFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
