Upper-Body Circuit Workout
If you need a quick and efficient upper-body workout that you can complete almost anywhere, you’re in luck. All you’ll need is a pair of dumbbells and a little bit of space.
Complete 12-15 reps of each of the following exercises before immediately moving to the next. Continue until you have completed the circuit three times.
BENT OVER ROW:
Stand with your feet hip-width distance apart, holding a dumbbell in each
hand. Bend slightly at the knees and hinge at the waist. Let your arms hang in front of you with your palms facing each other. Bend your elbows, pulling the dumbbells up toward your torso. Squeeze your shoulder blades together until your elbows form a 90-degree angle. Hold for a moment and then slowly release your arms to the starting position.
BICEP CURL & PRESS:
Stand with your feet directly under your hips, with your arms by your side. Holding a dumbbell in each hand with your palms facing out in front of you, bend your elbows to
bring the weights to your shoulders. Keep your arms moving upward, straightening your arms directly above you while turning your palms to face back out in front of you. Lower your arms back to the top of your bicep curl and then slowly lower back out to the starting position.
Get into plank position with your hands on two dumbbells placed slightly wider than
shoulder-width apart. Lower your body until your chest reaches the floor, keeping your body in a straight line the entire time. Keep your core engaged as you push yourself back up into the starting position.
BENT OVER RAISE:
Stand with your feet hip-width distance apart, holding a dumbbell in each hand. Bend slightly at the knees and hinge at the waist. Let your arms hang in front of you with your palms facing each other. With only a slight bend in the elbows, lift the weights up and out until your upper arms are parallel with the floor. Hold for a moment and then slowly release your arms to the starting position.
PLANK TRICEP KICKBACK:
Get into a plank position with each of your hands on a dumbbell. Pull the dumbbell in your left hand upward, bending at the elbow. Hold for a moment, then kick your arm back to form a straight line. To get back into the starting position, bend your arm back and place the dumbbell on the floor. Repeat with the other arm to complete one rep.