This 28 minutes routine is focused on upper body strength. It includes cool down, but you should include warm up routine on your own. Click here for warm up routines.

Difficulty level: intermediate

Equipment: set of dumbells

Exercises include:

  • Reverse Fly + Pulses
  • Chest Fly + Pulses
  • Pullover + Crunch
  • Overhead Press
  • Tricep Extension + Close Row
  • Curl + Arnold Press
  • Chest Press + Bridge
  • Wide Row + Plank
  • Lateral & Ventral Raises
  • Side Pullover
  • Other Side
  • Cadence Curl
  • Halo Extension
  • Traveling Push Up
  • Back Bow Pull
  • Arm Circles
  • Antagonistic Wide & Narrow Pulldown
  • Tricep Dips
  • Walkdown + Pulls

About Fitness Blender team:

Daniel and Kelli are the husband and wife team behind Fitness Blender, a site that offers a huge selection of over 500 full-length video workouts of all different types. Here you will find fat-burning workouts, kickboxing routines, total body strength training, workouts for boosting metabolism, stretching sequences, and more.