What's up team!

Today we will be building strength focused on the chest, back, shoulders, and arms while incorporating intentional core work throughout. Core exercises are placed strategically between upper body movements to challenge stability, control, and total-body coordination without overpowering the strength focus. I wanted to create a workout that will target all of the upper body muscles in a short amount of time and leave you feeling accomplished! 

Focus and Benefits

• Build upper body strength across the chest, back, shoulders, and arms
• Strengthen the core through controlled, weighted floor and standing exercises
• Improve stability with unilateral and kneeling movements

Equipment
Moderate/Heavy Dumbbells

Difficulty
Rated Level 3 out of 5, depending on dumbbell weight, range of motion, and pacing.

Modifications

• Use lighter weights or perform exercises one arm at a time.
• Perform weighted core exercises without load or reduce range of motion if needed.

Warm-Up. Each 30 Seconds

• Arm circles (forward and backward)
• Chest Opener Kneeling
• Up Dog to Down Dog

Block One: Chest/Back.  40 Seconds On/10 Seconds Rest

• Dumbbell Chest Press
• Lat Pullover
• Weighted Dead Bug
• Neutral-Grip Chest Press
• Bent-Over Row
• Kneeling Row
• Standing Overhead March
• Standing Oblique Crunch

Water Break

Block Two: Shoulders, Biceps, Triceps. 40 Seconds On, 10 Seconds Rest

• Z-Press
• Weighted Crunches
• Kneeling Overhead Triceps Extension
• Weighted Leg Lifts
• Kneeling Lateral Raises
• Kneeling Woodchop (Right)
• Kneeling Biceps Curls
• Kneeling Woodchop (Left)

Core Burnout

• Bicycle Crunches

Cool Down 

• Chest opener stretch
• Cross-body shoulder stretch
• Seated spinal twist