30-Minute Upper Body Strength Workout | Dumbbells Only

Ready to tone your arms and build strength at home? 💪
This 30-minute standing arm workout with dumbbells is the perfect way to sculpt your biceps, triceps, shoulders, and upper body — no floor work, no complicated moves, and you can do it right in your living room!

We’re using two pairs of dumbbells:
✅ Light set (5–10 lbs)
✅ Heavy set (10–20 lbs)
Choose what works for YOU — and level up when you’re ready!

What to expect:

⭐ All standing strength training
⭐ Arm toning + shoulder sculpting
⭐ Mobility warm-up + calming cool-down
⭐ 2 circuits / 5 exercises each / repeat 2x
⭐ 40 seconds work + 20 seconds rest

If you’re a busy woman who wants to feel strong, lean, energized, and confident (especially over 40!) — you’re in the right place.

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Let’s do this! – Coach Alicia 🐒🔥

Workout Breakdown:
0:00 Intro
0:16 Warm Up

3:18 Circuit One (40s work + 20s rest x 2 rounds)
Tricep Cross Press (R)
Tricep Cross Press (L)
Alternating Rotational Curl
Gorilla Row
Bent Arm Lateral Raise

13:46 Circuit Two (40s work + 20s rest x 2 rounds)
Arc Shoulder Press
Alternating Overhead Press
Reverse Grip Row
Overhead Tricep Extension
Alternating Rear Delt Fly

24:07 Cool Down

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More Workouts:
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🎵 MY MUSIC: We Don't Talk Anymore (feat. Selena Gomez) by Charlie Puth, Selena Gomez, https://t.lickd.co/l/kZDYG6OPvbV Own It by Stephen William Cornish, Amanda Leigh Wilson, Ethan James Galloway, https://t.lickd.co/l/rb1Mnm36X0a

D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Stress Monkee (The Edge Fitness Training) will not be responsible or liable for any injury or harm you sustain as a result of this video.