This powerful low impact workout is all about building strength and sculpting out the chest, back and shoulders using dumbbells only and with no jumping. Three different upper body supersets to get through today loaded with effective chest and back exercises and movements that will set those shoulders on fire oww oww! Keep your reps slow and controlled and adjust your weights or take breaks as needed to make sure you maintain proper form. Let’s do this!
🍎Nutrition Guide:
⭐️Free 12 Week Workout Plan:
🗓Free Monthly Workout Calendar:
🎶My Spotify Playlist:
🙋🏼 My Instagram:
Workout Breakdown:
▪️ Warm Up
▪️ Superset 1 (40s work + 20s rest x3 rounds)
– Chest Press
– Underhand Row
▪️ Superset 2 (40s work + 20s rest x3 rounds)
– Slo-Mo Push Ups
– Rear Flys
▪️ Superset 3 (40s work + 20s rest x3 rounds)
– Chest Flys
– Narrow + Wide Row
▪️ Superset 4 (40s work + 20s rest x3 rounds)
– Close grip press
– Pull over
▪️ Superset 5 (40s work + 20s rest x3 rounds)
– Push up & Row
– Superwoman
▪️ Superset 6 (40s work + 20s rest x3 rounds)
– Pec Deck
– Scapular Squeeze
▪️ Cool Down & Stretch
Equipment Needed: dumbbells (I used a set of 10lbs, 15lbs and 5lbs) + exercise mat or other soft surface. The Mat I use:
Where I download my Music *Try it FREE for 30 days*
My Go-To Gear, Beauty Products + More:
L I N K S
Website:
Instagram:
Facebook:
Pinterest:
______________________________
D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
______________________________
Thanks for watching!
❤ Heather
21 comments
Love you heather⚡❤👊
So I've done this workout in the past and couldn't keep up, took lots of breaks. I've started following the 6 week programme and done this workout again today after a long time, managed to get through without stopping even once!!!! Feeling strong and realise how far I've come 💪
Awesome workout! Thank you for keeping us fit!
Girrrrll, you got this down! This IS the best upper body strength workout! My delt's are really showing the most results and I can't wait for the rest of my upper body to look even better than ever.
Ouch 😣 👍🙌🤛
I had back pain from working behind my computer for daaaays now and today I finally got around to work out. Really nice to loosen up my back muscles again! Great workout but I gotta say that the push ups + rows were to hard for me to do so I instead did push ups on knees or went to planking + rows.
Jello Arms after this work out
After a walk and mostly cardio weekend, good to get back to resistance training!
This one is so good, thank you Heather, I love morning workout with you!
I am combine past workout video with 10min workout in these days! Love love it!!
Dear Heather, I’ve just completed your back workout. Excellent, this is going to be a staple workout for me from here on, as I need more pull strength due to a bit of an imbalance from all the push motions in my yoga practice. I am a 52 yr old male with decades of strength conditioning behind me, but age and old sports injuries catches up with us all. The on,y thing I would like to suggest is if you could give a quick verbal cue at the beginning of each chapter as to form, posture, muscle engagement. From my years of gyming , I am familiar with the various cues, but I can imagine that all your followers could benefit from a brief verbal cue at the start of each movement, irrespective of level of experience. This could help in injury prevention, and quicker progress. Just a humble suggestion. But I love your workouts and will be looking to do more of yours. Thank you !!!
AMAZING!!!! i am obsessed
Amazing. Thank you!
great work out! my shoulders are burning !!!
I made it though after a long layoff with a few extra rests and a couple of cheats. I saved it for a great upperbody workout
that was a great workout!
Love! It is really nice to see a "normal" person guiding the rest of us for free. Thank you so much!. Will be nice to have a weekly routine, and also to have alternate easier positions for beginners. Again, thank you truly enjoyed this video.
Ooooh that was fierce, thank you!!!
lots of great chest exercises in this one! got the arm shakes now!
This is my go to upper body, really like the exercises and pace. the 40-minutes goes so fast!
Not my favorite workout but it could be that I just didn't have the proper sized weights for where I am. I kind of wish there was guidance as to which weights (heavy, medium, or light) were recommended for each move.
However, I really do appreciate you showing us that you struggled too!