20-Minute Upper Body Dumbbell Complex

This awesome upper body dumbbell complex will get you toned in just 20 minutes! Sculpt your shoulders, arms, chest, and back with these 10 compound exercises; a complete upper body workout that also engages your core, glutes, thighs, and legs for maximum calorie burn and best results!

20-Minute Upper Body Dumbbell Complex

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: dumbbells, jump rope, medicine ball

WARM UP & COOL DOWN

Upper Body Dumbbell Complex Instructions

1. Inchworm: 60 seconds. Stand with your feet shoulder-width apart. Bend over and touch the floor with the palms of your hands. Walk your hands out, as far as you can while keeping your legs straight, and pause. Walk back up to the starting position and repeat for 60 seconds.

2. Side lunge curl: 60 seconds. Stand with your feet hip-width apart and hold a dumbbell in each hand. Step out to the side with your left leg, lunge, and extend your arms down. Use your right foot to push you back to the starting position, squeeze the biceps and lift the dumbbells. Step out to the side with your right leg and repeat. Keep alternating legs for 60 seconds.

3. Dumbbell thrusters: 45 seconds. Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat for 45 seconds.

4. Lawnmower pull: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in your left hand. Squat as you rotate your torso to the right and bring the dumbbell toward your right foot. Stand up, rotate your torso slightly to the left and raise the dumbbell until it’s close to your left shoulder. Repeat for 30 seconds, then switch sides.

5. Medicine ball overhead circles: 30 seconds + 30 seconds. Stand up and lift a medicine ball up and over your head. Circle the medicine ball around your head and to the left, for 30 seconds. Repeat, circling the medicine ball to the right.

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6. Single arm dumbbell snatch: 30 seconds + 30 seconds. Grab a dumbbell with your right hand, bend your knees, push your hips back and take the dumbbell between your feet. Pull the dumbbell up by extending your hips and knees and, as the dumbbell reaches your shoulder, rotate your hand to the front and punch straight up. Lower the dumbbell and return to the initial position. Repeat for 30 seconds and then switch sides.

7. Jump rope: 60 seconds. Hold the rope with your hands at hip level. Rotate your wrists to swing the rope and jump over it. Jump with both feet together, one foot at a time, or alternate between feet. Repeat for 60 seconds.

8. Reverse lunge shoulder press: 60 seconds. Stand with your feet hip-width apart and hold a dumbbell in each hand. Position the dumbbells at shoulder height with your palms facing forward and your elbows under your wrists. Take a step back with your left leg and flex your knees until the back knee is just above the floor. Stand back up, lift your left knee and push the dumbbells up. Switch legs and repeat.

9. Squat with overhead triceps extension: 60 seconds. Stand with your feet a little wider than shoulder-width apart, hold a dumbbell in each hand and raise your arms up and over your head. Squat until your thighs are parallel to the floor, and lower the dumbbells to the floor. Stand up, lift the dumbbells over your head, bend your elbows and lower the dumbbells to the back. Repeat for 60 seconds.

10. Hindu push ups: 45 seconds. Start in a downward dog pose, with your hands shoulder-width apart, your body in a V shape, and your feet hip-width apart. Bend your elbows and lower your chest until it’s just above the floor, going into low plank pose. Straighten your arms, lift your torso and go into upward dog pose. Lower your torso, lift your hips and return to downward dog pose. Repeat for 45 seconds.