30 Min Full Upper Body Strength Circuit Workout

30 Min Full Upper Body Strength Circuit Workout

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 pair 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!

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

Recommended Products:


Leave a comment

Please note, comments must be approved before they are published


  • Ulises Lazarini

    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?