💥45 Min Upper Body Workout at Home With Dumbbells | No Repeats | Strong Day 3
91.8 هزار بار بازدید -
3 سال پیش
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Welcome to Strong Program: Day 3! This week is all about having some fun with our workouts & getting stronger in the process: it is NO REPEATS week!
We will tone & strengthen our upper body with this fire no repeat 45 minute workout that you can do from home with dumbbells! We will be training every muscle in your upper body with this dumbbells only home workout: biceps, triceps, shoulders, chest, and back. Of course, our core muscles will also be getting a workout!
For this home workout, I will be using two different kinds of dumbbells (➡️ all linked for you below):
2 x 10 lbs
2 x 25 lbs
We will perform this upper body workout in a no repeats format: we will perform each exercise for 40 seconds and then take a 20 second break. We will perform each exercise once. As always, the timer is just a suggestion - please feel free to pause this workout and take your time. For all exercises, keep your core tight throughout. I would recommend maintaining a slight bend in the knees throughout the standing exercises to help with balance.
This workout is tough: drink lots of water, get enough protein, and make sure to get proper sleep. I personally aim for about 1g protein per 1 lb of bodyweight (you can find some of my "what I eat in a day posts" on my IG & Pinterest). In addition, if you are really struggling with recovery time, I would recommend trying some BCAAs and/or glutamine - those can help you recover quicker - the ones I have are linked on my Amazon Storefront. I don't take those all the time, but I add them in when I feel like I need a little extra recovery help.
Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:
5 minute WARMUP routine at home || No...
Thank you for joining & hope you enjoyed this workout! Tomorrow, we will be doing another fire Lower Body Workout, I hope you are ready!
Please let me know if you have any questions in the comments below.
V
Upper Body Workout at Home With Dumbbells | No Repeats | Strong Day 3 Workout Details:
00:00 Intro
01:29 Shoulder Press Combo
02:29 Dumbbell Punch - Right
03:30 Dumbbell Punch - Left
04:30 Kneeling Concentration Bicep Curl Right
05:30 Kneeling Concentration Bicep Curl Left
06:30 Shoulder Taps
07:30 Hinged Supinated Row to Standing Supinated Press
08:30 Lateral Bicep Curl Into Wide Shoulder Press
09:30 Clean & Overhead Press Right (Hop Optional)
10:30 Clean & Overhead Press Left
11:31 Bent Arm Kneeling Shoulder Press
12:31 Dumbbell Punch Across - Right
13:31 Dumbbell Punch Across - Left
14:31 Hinge & Landmine Row (KB or DB)
15:31 Lateral Raise & Hinged Rear Delt Fly
16:31 Across Body Raise & Curl - Right
17:31 Across Body Raise & Curl - Left
18:31 Rear Delt Row - Right
19:32 Rear Delt Row - Left
20:32 Hinged Alt Dumbbell Row
21:32 Y Raise & 5-Count Hold
22:32 Standing Chest Fly - Right
23:32 Standing Chest Fly - Left
24:32 Front Raise, Fly & Lower (squeeze your back!)
25:33 Bicep Curl Combo
26:33 Alt Dumbbell Curl & Punch
27:33 Alt Standing Dumbbell Chest Fly
28:33 Hinged Bent Arm Fly
29:33 Shoulder Rotation with Grip Twist
30:34 Hinged Row to Press Out
31:34 Upright Row
32:34 Standing Alt Dumbbell Narrow Press
33:34 Standing Tricep Kickback
34:34 Row - Right
35:34 Row - Left
36:34 Curl to Forearm Curl
37:35 Lateral Raise w/Pulses
38:35 Bottom Half Dumbbell Bicep Curl
39:35 RDL & Rear Delt Rotation
40:35 Top Half Dumbbell Bicep Curl
41:35 Reverse Dumbbell Raise
42:35 Shoulder Shrug
43:35 Front Raise & Steering Wheel
AFFILIATE LINKS:
📍 Top & Adjustable Kettlebell:
https://liketk.it/3vmai
📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
https://ybellfitness.com?aff=90
📍 My Amazon Storefront:
https://www.amazon.com/shop/veralaro
📍 Other Non-Amazon Recommendations & Outfits:
https://www.shopltk.com/explore/vera....
CONTACT (business inquiries only): [email protected]
INSTAGRAM: Instagram: vera.laro
TIKTOK: TikTok: vera.laro
PINTEREST: Pinterest: veralarofit
#VeraLaRo
#HomeWorkout
#UpperBodyWorkout
#NoRepeatWorkout
Don't Forget To Subscribe: https://bit.ly/2YW9dS2 🎯
DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.
Download STRONG Program Calendar here: https://fashioneatstravel.wordpress.c...
Welcome to Strong Program: Day 3! This week is all about having some fun with our workouts & getting stronger in the process: it is NO REPEATS week!
We will tone & strengthen our upper body with this fire no repeat 45 minute workout that you can do from home with dumbbells! We will be training every muscle in your upper body with this dumbbells only home workout: biceps, triceps, shoulders, chest, and back. Of course, our core muscles will also be getting a workout!
For this home workout, I will be using two different kinds of dumbbells (➡️ all linked for you below):
2 x 10 lbs
2 x 25 lbs
We will perform this upper body workout in a no repeats format: we will perform each exercise for 40 seconds and then take a 20 second break. We will perform each exercise once. As always, the timer is just a suggestion - please feel free to pause this workout and take your time. For all exercises, keep your core tight throughout. I would recommend maintaining a slight bend in the knees throughout the standing exercises to help with balance.
This workout is tough: drink lots of water, get enough protein, and make sure to get proper sleep. I personally aim for about 1g protein per 1 lb of bodyweight (you can find some of my "what I eat in a day posts" on my IG & Pinterest). In addition, if you are really struggling with recovery time, I would recommend trying some BCAAs and/or glutamine - those can help you recover quicker - the ones I have are linked on my Amazon Storefront. I don't take those all the time, but I add them in when I feel like I need a little extra recovery help.
Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:
5 minute WARMUP routine at home || No...
Thank you for joining & hope you enjoyed this workout! Tomorrow, we will be doing another fire Lower Body Workout, I hope you are ready!
Please let me know if you have any questions in the comments below.
V
Upper Body Workout at Home With Dumbbells | No Repeats | Strong Day 3 Workout Details:
00:00 Intro
01:29 Shoulder Press Combo
02:29 Dumbbell Punch - Right
03:30 Dumbbell Punch - Left
04:30 Kneeling Concentration Bicep Curl Right
05:30 Kneeling Concentration Bicep Curl Left
06:30 Shoulder Taps
07:30 Hinged Supinated Row to Standing Supinated Press
08:30 Lateral Bicep Curl Into Wide Shoulder Press
09:30 Clean & Overhead Press Right (Hop Optional)
10:30 Clean & Overhead Press Left
11:31 Bent Arm Kneeling Shoulder Press
12:31 Dumbbell Punch Across - Right
13:31 Dumbbell Punch Across - Left
14:31 Hinge & Landmine Row (KB or DB)
15:31 Lateral Raise & Hinged Rear Delt Fly
16:31 Across Body Raise & Curl - Right
17:31 Across Body Raise & Curl - Left
18:31 Rear Delt Row - Right
19:32 Rear Delt Row - Left
20:32 Hinged Alt Dumbbell Row
21:32 Y Raise & 5-Count Hold
22:32 Standing Chest Fly - Right
23:32 Standing Chest Fly - Left
24:32 Front Raise, Fly & Lower (squeeze your back!)
25:33 Bicep Curl Combo
26:33 Alt Dumbbell Curl & Punch
27:33 Alt Standing Dumbbell Chest Fly
28:33 Hinged Bent Arm Fly
29:33 Shoulder Rotation with Grip Twist
30:34 Hinged Row to Press Out
31:34 Upright Row
32:34 Standing Alt Dumbbell Narrow Press
33:34 Standing Tricep Kickback
34:34 Row - Right
35:34 Row - Left
36:34 Curl to Forearm Curl
37:35 Lateral Raise w/Pulses
38:35 Bottom Half Dumbbell Bicep Curl
39:35 RDL & Rear Delt Rotation
40:35 Top Half Dumbbell Bicep Curl
41:35 Reverse Dumbbell Raise
42:35 Shoulder Shrug
43:35 Front Raise & Steering Wheel
AFFILIATE LINKS:
📍 Top & Adjustable Kettlebell:
https://liketk.it/3vmai
📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
https://ybellfitness.com?aff=90
📍 My Amazon Storefront:
https://www.amazon.com/shop/veralaro
📍 Other Non-Amazon Recommendations & Outfits:
https://www.shopltk.com/explore/vera....
CONTACT (business inquiries only): [email protected]
INSTAGRAM: Instagram: vera.laro
TIKTOK: TikTok: vera.laro
PINTEREST: Pinterest: veralarofit
#VeraLaRo
#HomeWorkout
#UpperBodyWorkout
#NoRepeatWorkout
Don't Forget To Subscribe: https://bit.ly/2YW9dS2 🎯
DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.
3 سال پیش
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