fbpx
Home » Blog » Fitness » 30 Minute Upper Body & Core Workout (Dumbbells Only!)

30 Minute Upper Body & Core Workout (Dumbbells Only!)

Grab a pair of light to medium dumbbells and let’s get to work on this 30-minute upper-body & core workout!

In case you haven’t heard, lean, toned, STRONG, tank top arms are in this summer and you don’t need a lot of time or equipment to start building them. 

This workout should take you about 30 minutes from start to finish to complete and it will leave your upper body feeling strong and confident!

I took this workout directly from the FHM+ App where you can find multiple strength training programs to choose from, all designed to help you get stronger, leaner, and more toned. Let’s get started!

Purpose Of This Workout

The purpose of this workout is to sculpt, tone, and build your upper body strength, focusing mainly on your shoulders, chest, and triceps. We call these muscle groups your “push” muscles as working these muscles requires a pushing motion. 

After completing this workout, you should feel strong, accomplished, and ready to tackle your next workout. 

Equipment Required

To successfully complete this workout, all you need is 1-2 pairs of dumbbells. The weight that you choose will depend on your current fitness level and ability. The following is a loose guideline to help direct your choices:

  • Beginners: 5-10 lbs.
  • Intermediate: 12-15 lbs.
  • Advanced: 15-20 lbs.

If performing the warmup, you will also need a long loop band like THIS ONE

Can This Workout Be Done Without Equipment?

No, the exercises in this workout will require you to have some form of resistance. In this case, we’re using dumbbells.

How Long Will the Workout Take?

The specific time will depend on each person, but this workout was programmed to take about 30 minutes, including the warmup. Inside the FHM+ App, we also offer this workout in a 60-minute format for those who prefer longer workouts.

30-Minute Upper Body Workout

Follow the exercises listed below in the order programmed for best results. I recommend resting for at least 30-60 seconds between sets, however, your rest times are unique to your needs and goals.

Warmup Superset (2 exercises repeated back to back)

SetsReps
210 reps each set

Banded Chest Fly

banded chest fly form cue

Incline Push-Ups

incline push up form cue

Single Exercise 1 – Lateral Raises

SetsReps
310 reps each set

Form Cue 1:

lateral raises form cue 1

Form Cue 2:

lateral raises form cue 2

Single Exercise 2 – Top-Down Alternating Chest Press

SetsReps
312 reps each set (alternating = 6 reps each side)

Form Cue 1:

Top Down Alternating Chest Press form cue 1

Form Cue 2:

Top Down Alternating Chest Press form cue 2

Single Exercise 3 – Alternating Shoulder Press

SetsReps
212 reps each set (alternating = 6 reps each side)

Form Cue 1:

Alternating Shoulder Press form cue 1

Form Cue 2:

Alternating Shoulder Press form cue 2

Single Exercise 4 – Decline push-ups

SetsReps
210 reps

Form Cue 1:

Decline push-ups form cue 1

Form Cue 2:

Decline push-ups form cue 2

Superset 1, 3 sets – Single Arm Overhead Triceps Extension + Single Arm Banded Triceps Extension

SupersetsReps
38 reps each arm

Single Arm Overhead Triceps Extension Form Cue:

Single Arm Overhead Triceps Extension form cue

Single Arm Banded Triceps Extension Form Cue:

Single Arm Banded Triceps Extension form cue

Superset 2, 3 sets – Alternating V Ups + Crunches

SupersetsReps
Alternating V Ups – 3 Sets12 Reps
Crunches – 3 Sets20 Reps

Alternating V Ups Form Cue 1:

Alternating V Ups Form Cue 1

Alternating V Ups Form Cue 2:

Alternating V Ups Form Cue 2

Tags:

core / dumbbells / fat loss / muscle building / strength training / upper body / workouts

More Fitness & Workouts:

>