upper body workout for women

hey guys welcome back today we’re doing a 15 minute upper body dumbbell workout so for today’s workout you will need some weights you can use whatever you have access to whether you’re at home or in the gym today I’m using two sets of dumbbells I’m going to be using a set of 10s and a set of 15 but please use dumbbells that suit your strength levels the way that this workout was structured is we have five different exercises and we’re going to be doing each exercise for one minute taking a 30 second rest in between and we’re going to do two rounds and that’ll bring us to 15 minutes so to make sure that you can see your screen so you can follow along with me and without further ado let’s get to it alright guys our first exercise I’m going to start off with is an Arnold press until your palms are going to face forward like so you’re ready to press up one arm at a time so just a regular shoulder press squeezing focusing on good form and we’re here for a minute [Music] if you’re gonna lock to lock the elbow totally at the top I’m gonna give this slight bend in the elbow [Music] all right you take a 30 second rest but our next exercise that we’re going to go into is a two way bicep curl so you’re gonna take a random bicep curl straight up keeping those elbows tough then we’re going to go into a wide cross so almost like a hammer curl just a little bit more out to the side back down Center and back to your regular bicep curl all right here we go one minute [Music] slow control make sure you keep those elbows [Music] all right 30 second rest next up we’re going to just another basic blue clip doing just some underhand backgrounds so palms facing forward we come over squeeze bringing those Devils up and squeeze in the back [Music] here we go [Music] try to squeeze and hold at the top second [Music] [Music] take of your hands eyes the books and you’re really the squeezing of back muscles to bring the dumbbells up you’re not holding with your hands or using and forearms your biceps [Music] all right okay the second gratz next up we’re going to come down into a glute bridge position you’re gonna press your hips up then we’re going to take a chest press from this position so coming up bringing the dumbbells down right beside you and back up like so keep that chin tucked and make sure you’re bringing the demo right down beside your chest press up and squeeze [Music] [Music] try not to rest at the bottom too long [Music] alright last exercise that we’re going to do is attract that extension so bringing the dumbbell up dropping below keeping those elbows locked and pressing and squeezing up and squeezing so you really do a lot to depress out [Music] [Music] when I gets it back oh yeah when I get you back oh yeah alright guys that was our first round so now we’re going to repeat that all again starting off with our shoulder presses if you need to move down a weight you are more than welcome to do that we’re doing this for one-minute intervals so it is more of a burnout rather than doing just a few reps with heavier weight so just do what you can and embrace the burn here we go round two I want you to focus on practicing really solid form just keeping everything nice and strong don’t just push through the movements focus on where your arms need to be where you should be feeling it [Music] ten more seconds all right very second rest going into our to advise up curls some regular curl into a white girl [Music] control on the way down with these movements really nice and strong [Music] [Music] few more seconds [Music] all right quick rest going to our underhand rows [Music] [Music] here we go get control on the way down and squeeze and hold at the top [Music] all right coming down into our glute bridge position being in this glute bridge position access almost like you’re on a decline bench so that way you can focus more of the tension on your chest while you’re doing the chest press movement and again make sure that your hands are a little bit forward in front of you rather than directly side do you want them just below like just in the middle of your ribs [Music] there’s little shoulder blades together really use that chest to bring the gumballs up squeeze at the top don’t spend too long at the bottom or at the top mode is a would with my thoughts [Music] [Music] [Music] all right last exercise excisions either it’s worth side of me [Music] you astray Oh you [Music] [Music] what can I find you [Music] [Music] good job I hope you enjoy this 15-minute upper body dumbbell workout – you’re more than welcome to repeat one or two more runs if you’d like to increase the intensity a little bit and take a little bit extra longer breaks in between each round but if you guys enjoyed this video make sure to give this video a thumbs up let me know if you’d like to see more of these style of videos in the comments down below and if you’re new here make sure you hit that subscribe button and you turn on your post notifications so you don’t miss another workout from me and so you guys very soon [Music] [Music]

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