Perform 20 Day 9: 20-Minute Dumbbell Arm Workout (All Strength)

DAY 9 of our Perform 20 Workout Challenge: 20-Minute Dumbbell Arm Workout -- my go-to when I want a complete arm workout at home 💪

👉 DOWNLOAD the Free 2-Week Workout Challenge Here:
https://nourishmovelove.kit.com/perfo...

🔥 Want to make this workout 30 minutes? Add a 10-minute cardio boxing burnout, available exclusively for YouTube Members! --    • Perform 20 Day 9 Burnout: Cardio Boxing  

► EQUIPMENT: Medium-to-Heavy Dumbbells. We're using 10-25 lbs. And an optional pull up bar (pull up assist bands if needed).
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NML5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com/?aff=5​​
*Discount Code: NourishMoveLove
👉Doorframe Pull Up Bar (affiliate link): https://amzn.to/3AzulxA
👉My Resistance Bands (affiliate link):
https://hopefitnessgear.com?sca_ref=3...
*Discount Code: NML

►TIME STAMPS:
00:00 Workout Introduction
✔️ 2 Giant Sets
✔️ 4-6 Moves Per Circuit (progressively building and increasing time under tension)
✔️ Timed Intervals (perform each exercise for 30 seconds of work, then rest 10 seconds)
✔️ Repeat Each Circuit x2 Sets
✔️ 2-Minute Burnout AMRAP (repeating 5 reps of 3 arm exercises as many rounds as possible)

00:55 Warm Up

05:25 Giant Set 1️⃣
1) Lateral Shoulder Raises
2) Tricep Kickbacks
3) Seated Shoulder Press
4) Dumbbell Chest Press + Hold
5) Dumbbell Chest Press
6) Skull Crushers

17:45 Giant Set 2️⃣
1) Bicep Curls
2) Single Arm Kneeling Pull Back Row
3) Wide Bicep Curls
4) Pull Ups

25:15 AMRAP Bonus Round
Push Ups (5)
Push Press (5)
Pull Ups (2)

27:05 Cool Down + Stretch

⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to "strength training" for this workout! Here's the fitness watch our team uses + loves (affiliate link): https://creatoriq.cc/4oiFyZK

❤️ Learn more about the benefits of functional fitness in this post:
https://www.nourishmovelove.com/full-...
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👖 LINDSEY WEARING (affiliate links):
► Minnemals Barefoot Shoes (discount code: NML) -- https://www.minnemals.com/?ref=6dFY9x...
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Everlux Asymmetrical Tennis Tank Top -- https://creatoriq.cc/4f7MWmm

👖 RACHEL WEARING (affiliate links):
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Swiftly Tech Cropped Short-Sleeve -- https://creatoriq.cc/44Wj0nC
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WEEK 1:
▪️Day 1: Full Body -    • Perform 20 Day 1: 20-Minute Full Body (Dum...  
▪️DAY 2: Legs -    • Perform 20 Day 2: 20-Minute Leg Workout (D...  
▪️DAY 3: Abs + Mobility -    • Perform 20 Day 3: 20-Minute Standing Abs (...  
▪️DAY 4: Arms -    • Perform 20 Day 4: 20-Minute Arm Workout (w...  
▪️DAY 5: Abs + Total Body -    • Perform 20 Day 4: 20-Minute Arm Workout (w...  

WEEK 2:
▪️DAY 6: Full Body -    • Perform 20 Day 6: 20-Minute Full Body Stre...  
▪️DAY 7: Legs -    • Perform 20 Day 7: 20-Minute Dumbbell Leg W...  
▪️DAY 8: Core + Mobility -    • Perform 20 Day 8: 20-Minute Total Core (wi...  
▪️DAY 9: Arms - 📍You are here!
▪️DAY 10: Full Body -    • Perform 20 Day 10: 20-Minute Full Body Str...  
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👉STAY CONNECTED:
⭐️ FREE WEEKLY WORKOUT PLANS IN YOUR INBOX: https://www.nourishmovelove.com/subsc...
⭐️ FOLLOW on Instagram:   / nourishmovelove  
⭐️ MORE WORKOUTS + FREE WORKOUT PLANS: https://www.nourishmovelove.com/
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#armworkout #armexercises #upperbodyworkout