Hey, FB Family!

Today’s workout is a quick, focused upper body burner that hits your chest and triceps in under 15 minutes. If you’re short on time or want to add a finisher to your training day, this one is clutch. It’s fast-moving, hits all the right muscles, and will leave your chest and arms feeling pumped.

We’re training with a different time structure, giving each movement a different intensity window. You’ll start with a 40-second move to build that mind-muscle connection, follow it up with a 30-second movement to add some volume, and then finish each block with a 20-second finisher that brings the heat. Don’t sleep on those 20-second sets, they sneak up on you!

It’s low-impact, high-effort, and easy to modify. Keep your form tight, adjust weights as needed, and give each block your best effort. We will also start with a quick warm-up to prepare the shoulders and wrists for today's push-ups.

Equipment Needed:

• Dumbbells (Light to Medium)
• Mat (Optional)

You will move through 3 blocks of work, each with three exercises. You’ll get 20 seconds of rest between each one, so use it to shake out those arms and get your head right for the next set. The combination of dumbbell presses, skull crushers, fly variations, and push-ups hits all angles of the chest and triceps. It’s a great way to build strength, muscle endurance, and a solid upper body foundation without needing a long workout.

Every block gets more challenging, so pace yourself early on and stay focused on form. If you feel your wrists during the push-ups, try elevating your hands or dropping to the knees. Modify to make it work for you and your body today. This is one of those workouts where effort and focus go a long way.

Here are a few quick tips before you hit play:

• Start with light to medium weights and adjust based on the movement
• Squeeze your chest at the top of each press and fly for maximum engagement
• Keep your elbows tight on triceps extensions and kickbacks
• Stay strong through your push-up form — knees down is totally fine!

This one flies by and works great as a stand-alone workout or an add-on to another workout. If you’re doing a lower-body day or a cardio-focused workout earlier in the week, this is a nice way to balance it out. You could also double up with a quick ab session or use this to finish a longer strength day.

So team, let's grab those dumbbells and get started!

Workout Structure
Warm-Up (1 Round – 25 seconds each):

• Chest Openers
• Arm Circles (Forward/Backward)
• Shoulder Rolls
• Wrist Rockers

Workout Format:
Each exercise in the block has a different time format:

• Exercise 1 = 40 seconds on / 20 seconds rest
• Exercise 2 = 30 seconds on / 20 seconds rest
• Exercise 3 = 20 seconds on / 20 seconds rest

Block 1

• Dumbbell Chest Press – 40/20
• Dumbbell Skull Crushers – 30/20 (1 DB)
• Modified Close-Grip Push-Ups – 20/20

Block 2

• Dumbbell Chest Fly – 40/20
• Dumbbell Floor Press (neutral grip) – 30/20
• Overhead Dumbbell Triceps Extension – 20/20

Block 3

• Dumbbell Crush Press – 40/20
• SA Dumbbell Kickbacks – 30/20 (15 Seconds Per Side)
• Standard Push-Ups – 20/20