45 Minute Full Upper Body Dumbbell Workout | At Home | High Volume | No Jumping

Grab dumbbells and a mat for this 45 minute full upper body and core at-home high volume workout. For resistance reference, I have a pair of 5, 10, 15 and 25lb DBs. Today's format is 2 minutes of work to 30 seconds of recovery. Each exercise is performed for 2 minutes. Every 30 seconds the tempo will change. The first 30 seconds will be a slow eccentric and concentric tempo. The second 30 seconds will be a 1 to 1/4 rep tempo. The third 30 seconds will be pulses. The fourth 30 seconds will be normal tempo. You will hear a ding and my verbal cues every time the tempo changes. After each exercise, we will get a 30 second recovery before moving onto a new exercise. This one is quite fatiguing. Rest/pause during the sets as needed and/or drop the weight selection to something lighter. Let me know how this workout goes in the comments below : )

Skip to 1:30 to begin workout
Total Workout time: Approx 45 minutes
Total Time with Stretching: Approx 50 minutes

Month 1 30 Day Workout Program:    • Month One: 30 Day Workout Program Strength...  

Month 2 30 Day Workout Program:    • Month Two: 30 Day Workout Program Strength...  

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari...

The Workout
30 seconds slow / 30 seconds 1 to 1/4 rep / 30 seconds Pulses / 30 seconds Normal Tempo / Rest
BW Reverse Crunches
BW Supermans
BW Pushups (on knees)
DB Chest Press
DB Supine Tricep Extensions
DB Stagger Stance Row, Left
DB Stagger Stance Row, Right
DB Bicep Curls
DB Shoulder Press
DB Reverse Fly
DB Lateral Raise
DB Front Raise
DB Y Raise
BW Side Plank Hip Tap Left
BW Side Plank Hip Tap Right
DB Double Crunch
BW Straight Leg Raise to Hip Lift

Additional Add-Ons to Compliment this Workout:
Strength
45 Minute Glute and Leg Workout (same format):    • 45 Minute Glute Hamstring and Quad At-Home...  
Cardio
30 Minute Cardio Giant Sets:    • 30 Minute Giant Set Cardio Workout | No Eq...  
30 Minute Low Impact Cardio:    • 30 Minute Low Impact Cardio Workout | Cont...  
15 Minute Cardio Kickboxing Inspired:    • 15 Minute Cardio Workout | No Equipment | ...  
15 Minute Cardio (Leg Focused):    • 15 Minute Bodyweight Only Leg Cardio and S...  
Stretch
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Routine ...  
15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynamic an...  
15 Minute Lower Body Stretch:    • 15 Minute Lower Body Mobility Routine | Dy...  

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