Quick at-home dumbbell exercise routine in 30 minutes focusing on building muscular upper body without requiring a bench.
Get ready for a powerful upper body workout that requires minimal equipment and space! This 30-minute routine, designed by fitness expert Joe Bronston, is perfect for those seeking to challenge their biceps, triceps, back, and shoulders.
The workout, which can be done using a pair of dumbbells or kettlebells, is an AMRAP (As Many Reps/Rounds As Possible) format, ensuring a serious muscle-building punch. Here's a breakdown of the six exercises that make up this intense routine:
- Mountain Climbers (50 reps): Start in a high plank position, then alternate bringing each knee towards your chest. This move will get your heart rate up and engage your core.
- Gravediggers (10 reps): Stand with feet shoulder-width apart, hold a weight in each hand, and lower your torso until it's almost parallel to the floor, keeping your arms extended. Rotate your torso to the right while lifting the left weight up and over your head, then repeat on the left side.
- Alternating Bent-Over Supinated Rows (10 reps each side): Bend at the waist, keeping your back straight, and hold a weight in each hand. Pull the weights towards your hips while keeping your elbows close to your body. Lower the weights back down and repeat, alternating sides.
- Hammer Curls (10 reps): Stand with a weight in each hand, palms facing your thighs. Curl the weights up towards your shoulders, keeping your palms facing each other throughout the movement.
- Overhead Tricep Extension (10 reps): Stand with a weight in both hands, extended above your head. Bend at the elbows to lower the weight behind your head, then straighten your arms to return to the starting position.
- Half Kneeling Single Arm Arnold Press (10 reps each side): Kneel on one knee, hold a weight in one hand, and extend your other arm out to the side at shoulder height. Rotate your torso and press the weight diagonally upwards, then lower it back down and repeat, alternating sides.
Remember, the aim of this workout is to deliver a phenomenal upper body pump! Rest only to maintain good form, and don't forget to record the number of rounds completed for potential improvement in subsequent workouts.
For those seeking a complementary lower body workout, Joe Bronston suggests another four-move routine. However, details about this workout are not available at this time. Keep an eye out for more fitness tips and routines from Joe Bronston!
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