Sofee McLean
Fitness Trainer
ISSA-CPT, NASM-CPT
WORKOUT:
OVERVIEW:
Target your entire upper body with this full arm day workout! Follow along with Sunny Trainer Sofee as she coaches you through each and every move. For this workout, you’ll need a set of dumbbells and a kettlebell (optional but preferable), if you don’t have any weights just find something heavy in your house like water bottles or cans. Let’s make it happen!
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Workout Length |
30 Minutes |
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Workout Level |
Intermediate-Advanced |
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Products Used |
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Trainer |
WORKOUT DETAILS
WARMUP
- Dynamic Warmup: 6 movements – 40 sec each
- Dynamic Warmup: Walkout – 40 sec
- Dynamic Warmup: Walkout w/ Plank Toe Touches – 40 sec
- Dynamic Warmup: Walkout w/ Plank Toe Touches + Push Up – 40 sec
- Dynamic Warmup: Plank Hip Rotations – 40 sec
- Dynamic Warmup: Superman w/ Lat Pull – 40 sec
- Dynamic Warmup: Jumping Jacks – 40 sec
ROUND 1: 6 MIN INTERVALS
- Round 1, 6 Min Intervals: 2 Rounds, 4 Movements – 45 sec each
- Round 1: Dumbbell Arnold Press – 45 sec
- Round 1: Dumbbell Overhead Tricep Extension – 45 sec
- Round 1: Dumbbell Alternating Renegade Rows – 45 sec
- Round 1: Mountain Climbers – 45 sec
- Round 1: Dumbbell Arnold Press – 45 sec
- Round 1: Dumbbell Overhead Tricep Extension – 45 sec
- Round 1: Dumbbell Alternating Renegade Rows – 45 sec
- Round 1: Mountain Climbers – 45 sec
ROUND 2: 6 MIN INTERVALS
- Round 2, 6 Min Intervals: 2 Rounds, 4 Movements – 45 sec each
- Round 2: Dumbbell Chest Press – 45 sec
- Round 2: Dumbbell Flys – 45 sec
- Round 2: Dumbbell Pullover – 45 sec
- Round 2: Kickouts Side-to-Side – 45 sec
- Round 2: Dumbbell Chest Press + Glute Bridge – 45 sec
- Round 2: Dumbbell Fly + Glute Bridge – 45 sec
- Round 2: Dumbbell Pullovers + Glute Bridge – 45 sec
- Round 2: Kickouts Side-to-Side – 45 sec
ROUND 3: 6 MIN INTERVALS
- Round 3, 6 Min Intervals: 2 Rounds, 4 Movements – 45 sec each
- Round 3: Dumbbell Hammer Curl – 45 sec
- Round 3: Dumbbell Reverse Flys – 45 sec
- Round 3: Dumbbell Kickbacks – 45 sec
- Round 3: Burpees – 45 sec
- Round 3: Dumbbell Hammer Curl – 45 sec
- Round 3: Dumbbell Reverse Flys – 45 sec
- Round 3: Dumbbell Kickbacks – 45 sec
- Round 3: Burpees – 45 sec
ROUND 4: 6 MIN INTERVALS
- Round 4, 6 Min Intervals: 2 Rounds, 4 Movements – 45 sec each
- Round 4: Curl-to-Press-to-Overhead Triceps Extension Dumbbell/Kettlebell – 45 sec
- Round 4: Dead Weight Bent Over Rows Dumbbell/Kettlebell – 45 sec
- Round 4: Upright Row Dumbbell/Kettlebell – 45 sec Round 4:
- Dumbbell/Kettlebell Swings – 45 sec
- Round 4: Curl-to-Press-to-Overhead Triceps Extension Dumbbell/Kettlebell – 45 sec
- Round 4: Dead Weight Bent Over Rows Dumbbell/Kettlebell – 45 sec
- Round 4: Upright Row Dumbbell/Kettlebell – 45 sec
- Round 4: Dumbbell/Kettlebell Swings – 45 sec
COOLDOWN: 3 MOVEMENTS – 2 MINS
- Cooldown: Hip Lifts to Sit-Ups – 40 sec
- Cooldown: Bird Dogs Left – 40 sec
- Cooldown: Bird Dogs Right – 40 sec
- Cooldown: Stretch
END WORKOUT
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1 comment
Very good workout!!! and the trainer is excellent
I would like to buy some equipment, but I live in Mexico, could you deliver to Mexico?