30 MINUTE TONED UPPER BODY WORKOUT WITH WEIGHTS - NO REPEAT - HOME WORKOUT WITH DUMBBELLS

Hi Team, Ready to challenge every upper body muscle in just 30 minutes?
This no repeat workout hits your chest, back, arms, and shoulders hard, with short 10sec rests to keep the burn going. You might not lift your heaviest dumbbells today, but trust me… you’ll feel every rep. 🔥
✨Structure:
40 sec work / 10 sec rest
No repeats. Choose your dumbbells based on your strength and let’s crush it!
Stick around till the end. full list of exercises with ZERO cuts is shown! Let’s train smart and sweat hard.👊🏽

▸ Muscles Worked: FULL BODY MUSCLES
▸ All level
▸ Timer: 40 sec ON, 10 sec REST
▸ Equipment: dumbbell
▸ No repeats

Don't forget that you can always change the pace or intensity of my workouts to suit your mood or energy levels. Make it your own!
we are all in this together 🙌🏼
boost your energy naturally 🥦🤸🏼♂️

#letsworkouttogether #adafit_workout #ADAFIT_RECIPE #HomeWorkout #Fitness #totalbodyworkout

What’s inside:
▸ WARM-UP (30 sec each):
1. Cat Cow
2. Alt Chest Opener + Shoulder to Floor
3. Arm Circles
4. Inchworm Push-Up
⸻
▸ WORKOUT (40/10 format):
1. Parallel Chest Press
2. Straight Biceps Curl
3. Chest Press
4. Hammer Curl
5. Chest Press with Pulse
6. Alt. Biceps Curl
7. Alt. Chest Press
8. Inward Hammer Curl
9. Chest Fly
10. Hanging Narrow Curl
11. Single Arm Row (Right)
12. Skull Crusher
13. Single Arm Row (Left)
14. Seated Triceps Dip
15. 3-sec Hold Bent Over Row
16. Kneeling OH Extension
17. 3x Bent Over Row / Up 18. OH Extension
19. Alt Upright Row
20. Bridge Skull Crusher
21. Kneeling Alt Arnold Press
22. Push-Up
23. Shrugs
24. Pullover
25. Reverse Fly
26. Seated Strict Press
27. Bent Over Alt Back Pull
28. Kneeling Diamond Push-Up
29. High Plank Hold
30. Low Plank Hold
⸻
▸ COOL DOWN (30 sec each):
1. Child’s Pose
2. Shoulder to Floor
3. Neck Stretch
4. Forward Fold

My channel vibes are real.
full of energy and love
YOURS AIDA ❤️

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D I S C L A I M E R
This channel is for improving your fitness level. You need to check your health. If you are new here, I recommend you to start your exercise with my beginner playlist, ADAFIT channel will not have any responsibility for any injury as a result of this video, By engaging in this workout, you agree that you do, so you are performing on your own risk. what I share on my channel are my experiences and what has worked for myself. Your health and safety is the most important thing in your life, so find out what works for you.
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Thanks for watching!