This isn’t just another upper-body routine. Compound movements make this a challenging, total-body sweat session. You’ll need dumbbells that are on the heavier side, and a medicine ball. Be sure to follow the instructions for longer rest times, so that you maintain good form and get the most out of this workout.

Warm-Up 

Jumping In and Out of a Box

  • Set four dumbbells in a square two feet apart from each other.
  • Jump both feet into the square at the same time.
  • Jump both feet out of the square and continue. Stay on the balls of the feet and move as quickly as you can.
  • Work for 60 seconds, then rest 30 seconds.

Medicine Ball Twists

  • Stand with feet under hips, holding a medicine ball at chest height.
  • Brace your core, and rotate your entire body to the right, keeping the medicine ball in front of your chest. Let your feet rotate, releasing both heels.
  • Rotate back to center, then rotate to the left. Work for 60 seconds, then rest for 30 seconds.

Dumbbell Side Plank Push

  • Get in a side-plank position (either elbows or hands underneath your shoulders, bottom knee down or legs in a scissor position).
  • Hold a dumbbell with your top hand, elbows bent at your waist, palm facing forward.
  • Push your hips down toward the ground.
  • Push your hips up to a neutral side-plank position as you simultaneously push the dumbbell up toward the ceiling, keeping your wrist stacked above your shoulders.
  • Work for 30 seconds, then switch sides. Rest 60 seconds before you proceed to the workout.

 

Workout

Dumbbell Skiier

  1. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides.
  2. Bend your knees in a half-squat position. Lean your torso forward as you swing the dumbbells behind you.
  3. Swing the dumbbells forward to shoulder height, legs are straight (knees are soft).
  4. Return to swing the dumbbells behind you in a half-squat position. Lean your torso forward (in a skiing position).
  5. Continue swinging forward and backward like an Alpine skier. Work for 30 seconds, then rest for 60 seconds. Complete three rounds.

Dumbbell Alternating Cross-Body Shoulder Press

  • Stand with your feet shoulder-width apart. Place a dumbbell in each hand and hold them at shoulder height.
  • Push the left dumbbell up toward the ceiling, diagonally to the right. (Remember to pick up your left heel.)
  • Repeat with the left side.
  • Work for 30 seconds, then rest for 60 seconds. Complete three rounds.

Dumbbell Half-Kneeling Shift

  • Kneel down on the ground with your right leg forward. Hold a dumbbell in your right hand.
  • Push the dumbbell up toward the ceiling and keep holding it up while you shift your right hip to the side and simultaneously touch the ground with your left hand for a two-second count.
  • Return to a half-kneeling position as you bring the dumbbell back to chest height.
  • Work for 15 seconds on each side, then rest for 60 seconds. Complete three rounds.

 

Dumbbell Dead Shift

  • Stand with your feet as wide as possible.
  • Place a heavy dumbbell on the ground close to your right foot.
  • Bend your right knee while you shift your weight onto your right leg and rotate your torso and pick up the dumbbell off the ground with both hands.
  • Pull the dumbbell in toward your body in a rowing fashion as you stand upright.
  • Bend your left knee while you shift your weight onto your left leg and rotate your torso and place the heavy dumbbell on the ground.
  • Repeat the above movement from left to right, making sure you set the dumbbell on the ground before picking it up again.
  • Work for 15 seconds on each side, then rest for 60 seconds. Complete three rounds.

Dumbbell Single-Arm Arnold Push Press

  • Stand in a staggered stance with your right leg behind you, left leg slightly forward, holding a dumbbell in your right hand, palm facing your body.
  • Squat about two-thirds, keeping 90 percent of your weight on your right leg.
  • Stand upright in a staggered stance as you simultaneously rotate your palm away and push the dumbbell toward the ceiling in a fluid motion.
  • Work for 15 seconds on each side, then rest for 60 seconds. Complete three rounds.

 

Cool-Down

Alternating Forward Lunge Chop (Slow)

  • Stand with feet under hips, arms at your sides.
  • Bring your arms overhead as you take a step forward into a lunge.
  • Simultaneously chop both hands down in the vertical direction on either side of your front knee. Time your plant foot with the target of your chop.
  • Return to your starting position by pushing the ground away. Repeat, alternating legs.
  • Work for 30 seconds, then rest for 30 seconds. Complete three rounds.

Child’s Pose

  • Come to your hands and knees, and shift your hips back to your heels as you lower your chest to your knees.
  • Keep your core engaged and your shoulders and neck relaxed.
  • Reach your arms forward and feel your breath create space in your back.
  • Adjust the width of your knees as necessary for a comfortable pose.
  • Hold for two minutes and 30 seconds.

Photo credit: bulatovic, Getty Images
GIFs: Tom Casey, box24studio.com
Model: Vinh Duong, 24 Hour Fitness