Ladies 20-Minute Upper-Body Dumbbell Workout for Toned Arms
Are you ready to feel stronger and see those muscles in your back, arms, and abs pop? Incorporating an upper-body dumbbell workout into your routine two or three times a week can do wonders for your confidence and overall strength. Follow along with the exercises below for a complete workout that will help you achieve major results.
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Versatile 20KG Dumbbell Set for Home Fitness
Achieve your fitness goals with our versatile 20KG dumbbell set designed for convenient home workouts
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Duration: 20 minutes
Tools: a mat and dumbbells
Instructions:
Click on the video for a demo of each move
Complete as many reps as possible of each move in the prescribed time. Rest when instructed, then move on to the next exercise.
Cactus Arms: Stand on the mat with your feet hip-width apart. Bring your elbows together and up so your arms form 90-degree angles. Open your elbows as wide as possible, then bring them back together. Repeat for 30 seconds.
Shoulder Rolls:
Stand on the mat with feet hip-width apart and hands in fists by your sides. Lift your shoulders toward your ears, then pull your shoulder blades back while opening your chest. Lower your shoulders down and bring them forward, then lift them back up toward your ears. Repeat for 30 seconds.
Jumping Jacks:
Start standing with your hands by your sides. Jump your legs open, slightly wider than hip-distance, while bringing your hands up overhead. Jump your legs back together and your arms down by your sides. Repeat for 30 seconds.
Inchworm Walkouts:
Start standing and fold forward. Walk your hands out until your shoulders are over your wrists and your body is straight. Walk your hands back toward your feet, keeping your legs as straight as possible. Return to standing. Repeat for 30 seconds.
Shoulder Taps:
Start in a plank position with your head in line with your heels, shoulders over your wrists, and feet hip-distance apart. Bring your right hand toward your left shoulder, keeping your core engaged to maintain your hips, then lower your right hand back to the ground. Bring your left hand toward your right shoulder, then return back down. Repeat for 30 seconds.
Downward Dog to Plank:
Start in a plank position, feet hip-distance apart, and hands shoulder-width apart. Lift your hips to move into a downward-facing dog pose, pointing your tailbone up and pressing your heels into the floor. Return to the plank. Repeat for 30 seconds.
Alternating Military Press:
Start kneeling with your right leg forward, tailbone tucked, and core engaged. Bring your elbows up and out so your arms form 90-degree angles, like a field goal, with dumbbells in your hands. Press your right arm up until your right bicep is near your right ear. Lower it back down to return to the field goal position, then repeat with your left arm. Continue alternating sides for 45 seconds.
Single-Arm Bent-Over Row (Right Side):
Start with your feet hip-distance apart and the weight in your right hand. Hinge at your hips, keeping your head in line with your tailbone. Pull your right elbow back until your right wrist is near your ribs. Return to the starting position. Repeat for 45 seconds.
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Single-Arm Bent-Over Row (Left Side):
Start with your feet hip-distance apart, weight(s) in your left hand. Hinge at your hips, keeping your head in line with your tailbone. Pull your left elbow back until your left wrist is near your ribs. Return to the starting position. Repeat for 45 seconds.
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Reverse Table-Top Pull-Through:
Start in a reverse table-top position with your hips lifted, knees over feet, and shoulders over wrists so your body forms a straight line from knees to shoulders. Keeping your hips off the ground, slowly lower your hips down and through your arms while extending your legs. Pull your body back into the starting position. Repeat for 45 seconds.
Alternating Military Press:
Start kneeling with your right leg forward, tailbone tucked, and core engaged. Bring your elbows up and out so your arms form 90-degree angles, like a field goal, with dumbbells in your hands. Press your right arm up until your right bicep is near your right ear. Lower it back down to return to the field goal position, then repeat with your left arm. Continue alternating sides for 45 seconds.
Single-Arm Bent-Over Row (Right Side):
Start with your feet hip-distance apart and the weight in your right hand.
Hinge at your hips, keeping your head in line with your tailbone. Brace your core and pull your right elbow back until your right wrist is near your ribs.
Return to the starting position. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Single-Arm Bent-Over Row (Left Side):
Start with your feet hip-distance apart and the weight(s) in your left hand.
Hinge at your hips, keeping your head in line with your tailbone.Brace your core and pull your left elbow back until your left wrist is near your ribs.
Return to the starting position. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Reverse Table-Top Pull-Through:
Start in reverse table-top position with your hips lifted, knees over feet, and shoulders over wrists. Your body should form a straight line from your knees to your shoulders.Keeping your hips off the ground, slowly lower your hips down and through your arms while extending your legs.Pull your body back into the starting position. That's one rep.
Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Renegade Row:
Start in a plank position, holding dumbbells in each hand on the ground.Pull your right elbow toward the ceiling until your right wrist is near your ribs, then return it to the floor.
Repeat on the opposite side. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
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Glute Bridge Chest Press:
Start by lying on your back with your knees bent and your feet hip-distance apart, about 6 inches away from your buttocks.
Place your arms out to the sides like a field goal, with elbows forming 90-degree angles and a dumbbell in each hand.Lift your hips toward the ceiling, keeping your core engaged.
Hold this glute bridge position and press the weights to the ceiling.Lower the weights back down. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Alternating Side Plank:
Start in a plank position with your shoulders over your wrists and your feet hip-width apart.Resting on the balls of your feet, rotate your right arm up towards the ceiling, opening up your chest.Bring your right hand back down to the floor and repeat on the opposite side. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Seated Arnold Press:
Start seated with your legs fully extended out in front of your body, with a slight bend in your knees.Hold a dumbbell in each hand in front of your face, with palms facing each other and elbows forming 90-degree angles.Creating a slight upward arc motion, open your elbows up and out to the sides until your palms face forward.Following the same arc, bring your elbows down and back together. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Renegade Row:
Start in a plank position, holding dumbbells in each hand on the ground.Pull your right elbow toward the ceiling until your right wrist is near your ribs, then return it to the floor.
Repeat on the opposite side. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Glute Bridge Chest Press:
Start by lying on your back with your knees bent and your feet hip-distance apart, about 6 inches away from your buttocks. Place your arms out to the sides like a field goal, with elbows forming 90-degree angles and a dumbbell in each hand.Lift your hips toward the ceiling, keeping your core engaged.Hold this glute bridge position and press the dumbbells towards the ceiling.Lower the weights back down. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
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Alternating Side Plank:
Start in a plank position with your shoulders over your wrists and your feet hip-width apart.Resting on the balls of your feet, rotate your right arm up towards the ceiling, opening up your chest.Bring your right hand back down to the floor and repeat on the opposite side. That's one rep.Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Seated Arnold Press:
Start seated with your legs extended out in front of your body, with a slight bend in your knees. Hold a dumbbell in each hand in front of your face, with palms facing each other and elbows forming 90-degree angles. Creating a slight upward arc motion, open your elbows up and out to the sides until your palms face forward. Following the same arc, bring your elbows down and back together. That's one rep. Complete as many reps as possible in 45 seconds. Rest for 10 seconds and move on to the next exercise.
Dumbbell Leg Lowers:
Start by lying on your back with your arms pressed straight up towards the ceiling and a dumbbell in each hand. Lift both legs straight up towards the ceiling.
Keeping your feet flexed, slowly lower your right leg down. Lift your right leg back up and repeat with your left leg. That's one rep. Complete as many reps as possible in 30 seconds, then move on to the next exercise.
Reverse Crunch:
Start by lying on your back with your legs lifted so your thighs are perpendicular to the floor and your knees are bent. Press your lower back into the mat and "curl" your knees into your chest to lift your hips off the floor. Return to the starting position with control. That's one rep. Complete as many reps as possible in 30 seconds, then move on to the next exercise.
Plank Hold:
Start by lying face-down on the ground. Place your forearms on the ground so your elbows are under your shoulders, your head is in line with your heels, and your feet are together.
Keep your core engaged, your tailbone tucked under, and hold the position. Hold for 30 seconds. Rest for 10 seconds, and then move on to the next exercise.
Dumbbell Leg Lowers:
Start by lying on your back with your arms pressed straight up towards the ceiling and a dumbbell in each hand. Lift both legs straight up towards the ceiling.
Keeping your feet flexed, slowly lower your right leg down. Lift your right leg back up and repeat with your left leg. That's one rep. Complete as many reps as possible in 30 seconds, then move on
to the next exercise.
Reverse Crunch:
Start by lying on your back with your legs lifted so your thighs are perpendicular to the floor and your knees are bent. Press your lower back into the mat and "curl" your knees
into your chest to lift your hips off the floor. Return to the starting position with control. That's one rep. Complete as many reps as possible in 30 seconds, then move on to the next exercise.
Plank Hold:
Start lying face-down. Place forearms on the ground so elbows are under shoulders, head is in line with heels, and feet are together. Keep the core engaged, the tailbone tucked under, and hold. Hold for 30 seconds.
That is all done
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