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15-Minute Upper Body Burn

Welcome to my 15-minute upper body burn workout. This workout is designed to build strength in your arms and shoulders using dumbbells. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Before You Begin

Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Description

Following a warmup, this workout is made up of 3 sets of two rounds each. The purpose of the workout is to improve arm and shoulder strength. I used 10 lb (4.5 kg) dumbbells.

Workout Video

Workout Breakdown

There are 3 sets in this workout, with 2 rounds per set.
Each set has 30 seconds work + 10 seconds rest.
Rest an additional 20 seconds between sets.

Exercises

Set 1

  1. Around the World
  2. Upright Row
  3. Tricep Kickback

Set 2

  1. Wide Curl
  2. Overhead Tricep Press with Twist
  3. Shoulder Rotation

Set 3

  1. Scarecrow Tricep
  2. Rotational Row
  3. Narrow Overhead Press

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