If you are looking for upper body strength training, than this one could be right for you. Focus is mostly on shoulders, a little bit of arms and core.
All you need for this training is one set of dumbbell and a mat.
Long band is optional.
As always, you can do this workout without any equipment just follow the modification.
As usual, I did 3 rounds of each superset with 30sec rest after second exercise and 1 minute after finishing superset.
Superset 1
- shoulder press
- alternate upright row
Superset 2
- one dumbbell front raises
- kneeling single arm shoulder press
Superset 3
- one dumbbell halo
- single arm lateral raise (with dumbbell or band)
Superset 4
- triceps kickbacks
- single arm over head triceps extension
Superset 5
- 3*10 sec hold back extension
- leg raise with reverse crunch
For body weight workout do the following superset:
Superset 1
- pike push up
- plank with single arm row
Superset 2
- decline push ups
- plank into downward dog
Superset 3
- plank with alternating shoulder tap
- lateral plank walk
Superset 4
- triceps dips
- plank to push up
Superset 5
- 3*10 sec hold back extension
- leg raise with reverse crunch