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gf11 Upper Body | Dumbbell & Body-weight Strength Circuit Workout

Welcome to my upper body strength workout that includes body-weight and dumbbells exercises. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.

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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Equipment

Exercise mat
Interval timer
Water bottle
Dumbbells-Light
Dumbbells – Heavy

Before You Begin

This is an 11-minute circuit that begins with a 1-minute warm up followed by an EMOM (every minute on the minute) workout. The circuit is a 3×3 which means 3 exercises are performed for 3 total rounds. The final 4 minutes is a spicy EMOM finisher for the chest and arms.

Full 11-minute Workout Video:

Workout Breakdown:

PART 1: Circuits (6 minutes)

Minutes 1-3:
Perform each of the three exercises for 45s, taking 15s rest in between.
Minutes 4-6:
Perform two more rounds of the 3 exercises for 30s each without breaks.

Arnold Press

Keeping elbows tight to the waist, lift the forearms to perform a bicep curl. Then turn the palms 180-degrees to face away from the body and push the arms straight overhead into a shoulder press. Return arms to the starting position.
Modification: Use light weights or do one side at a time
Progression: Use heavier weight
Be careful: Avoid using leg strength to lift weights that are too heavy

Reverse Fly with Tricep Press Back

With feet shoulder width apart and a soft bend in the knees, hip hinge forward keeping back straight. Lift arms to sides with palms facing the floor. Return to starting position and press straight arms back and high. Return to the starting position.
Modification: Lower the weight or do one side at a time
Progression: Use heavier weight
Be careful: Do not use jerk your back by trying to lift weights that are too heavy

Bent Row

With feet shoulder width apart and a soft bend in the knees, lower the back nearly parallel to the floor. Bend the elbows toward the ceiling. Return to the starting position.
Modification: Stand up a little bit, hip hinging at about 45-degrees or less or try one side at a time
Progression: Increase weight
Be careful: Keep back straight and use only the arms

PART 2: EMOM (4 minutes)

Every Minute on the Minute:
Minutes 1 & 3: 15 Hands-off Pushups
Minutes 2 & 4: 15 Chest Press in Bridge

Hands-off Pushups

Start in plank position and lower body down to the floor. Lift hands off the mat. Place hands under shoulders and lift the straight body back to the plank position.
Modification: Perform this move on knees
Progression: Lift thighs as well as hands while on the floor
Be careful: Keep back straight when coming off the floor, avoid arching

Chest Press in Bridge

Lie on back with knees bent and feet flat on the floor. Elevate hips high and hold. Perform a chest press by putting arms in “goal post” position then straighten arms to bring weights close to one another overhead
Modification: Lower weights or keep hips on the floor
Progression: Perform a hip thrust with each chest press
Be careful: Keep weights manageable to avoid stress on the elbow joints

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