Exercise At Home

30 min TONED UPPER BODY Workout – do you want to tone and define your ARMS, SHOULDERS & ABS? This workout will help you reach your goals! Time to put in the hard work, I promise it will pay off! Let’s crush it together Team! Let’s do it!

▸ Muscles Worked: Upper Body & Core
▸ Time: 30 Min + Cool Down
▸ Equipment: Grab your Light & Medium Dumbbells! (I’m using 2x2kg & 2x5kg for your reference)
▸ Instructions: Follow along and complete as many reps as possible in 40 Seconds. After 10 seconds of rest continue to the next move.

♥︎ Workout ♥︎
▸ Warm Up 30 sec on, 0 sec off
Arm Circles
Arm Swings
Side Arm Pulses
Arms In, Out, Up, Down
Plank to Downward Dog
Plank Reach + Toe Tap Right
Plank Reach + Toe Tap Left
Pull Downs

▸ Workout 40 sec on, 10 sec off
Curl + Press
Shoulder Press
Alternating Lateral Raises
Lateral Raises
Close Dumbbell Row
1 Arm Plank Row Left
1 Arm Plank Row Right
Kneeling Tricep Extension
Lying Skull Crusher
Diamond Push Ups
Cobra Push Ups
1 Arm HOLD Floor Press Left
1 Arm HOLD Floor Press Right
Close Floor Press
3 sec hold dumbbell row
Gorilla Row
Walking Push Ups
Low Push Up Hold
1 Arm Shoulder Press Right
1 Arm Shoulder Press Left
Dumbbell Front Raise
Driving Car / Dumbbell
Wide Row + Close Row
Back Extension Pull Down
Superman Hold
Renegade Row
Bicep Curls
1 Arm Hold Bicep Curls Right
1 Arm Hold Bicep Curls Left
1 x SLOW CURL

▸ Cool Down 30 sec on, 10 sec off
Upper Body Chest Opener
Upper Body Back Opener
Heavy Head Neck Stretch
Tricep Stretch Left Arm
Tricep Stretch Right Arm
Chest Opener + Forward Fold

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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