Workout Details

  • Duration: 10 Minutes
  • Calorie Burn: 64-91
  • Difficulty: 3/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
Body Focus Upper Body

Upper Body Workout for Toned Arms, Chest and Upper Back

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I really like this 10 minute workout because of the diverse way that the upper body muscles are used. Each of the upper body exercises has a slight twist that incorporates an opportunity for more of a challenge, if you are looking for it. Because of the combination moves and demand on balance and weight distribution, many of these intervals also engage the muscles of the core; abs, obliques, and lower back.



Make sure that you push yourself through these 10 minutes; really work to make them count. Ten minutes is far better than no minutes, and especially with a particularly smart training style like strength training, even a little can go a long ways towards boosting fitness, body health, strength, and weight loss. This is most true when you really stay present and push yourself and your strength while you're working out.

Related: If you love strength training, you will love our 4 Week FB Strong Program

So what's the best way to do that with strength training? The answer is to focus on form and lift to challenge yourself. Make sure to do a warm up so that your muscles are properly ready to be pushed. When you go to choose an amount of weight to lift, you want to select a weight that's going to make the last 1-3 reps - or last 10 seconds of an interval, in this case - really difficult to complete. Not so heavy that it's impossible, or that your actual precision in execution of the move is sacrificed, but enough that you're ready for the set to be over. Your muscles might shake, you may be sweating and breathing as if you were doing cardio (especially with back to back supersets like we have in this routine). If you need to, drop the amount of weight that you're lifting during a set - I usually consider this a victory, rather than any kind of defeat. First, it means that you likely picked a weight that challenged your own strength. Second, it means that you value good form over ego, & you're not too proud to make the adjustments your body needs to have a smart workout, which is a good place to be.

About this workout 
Targets: Arms, Upper Back, Chest, Core
Equipment: Dumbbells
Length: 10 minutes
Warm Up & Cool Down not included

Printable Upper Body Workout: 45 Seconds Active, 15 Seconds Rest
Curl + Press + Captain Morgan's
Tricep Extension + Step
Ventral + Reverse Fly 
Push Ups
Tricep Dip + Toe Touch
Dumbbell Drop + Lunge
Lateral to Ventral Raise
Dumbbell Pass
Shoulder to Shoulder Press
Arm Circles

Make sure to do a thorough cool down and stretch once you're finished. 

What was your favorite interval in this workout?
What one word would you use to describe how strength training makes you feel?

Thank you for working out with me!
Kelli