45 Minute Full Upper Body Dumbbell Workout | At Home | High Volume | No Jumping |
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Grab dumbbells and a mat for this 45 minute full upper body and core at-home high volume workout. For resistance reference, I have a pair of 5, 10, 15 and 25lb DBs. Today's format is 2 minutes of work to 30 seconds of recovery. Each exercise is performed for 2 minutes. Every 30 seconds the tempo will change. The first 30 seconds will be a slow eccentric and concentric tempo. The second 30 seconds will be a 1 to 1/4 rep tempo. The third 30 seconds will be pulses. The fourth 30 seconds will be normal tempo. You will hear a ding and my verbal cues every time the tempo changes. After each exercise, we will get a 30 second recovery before moving onto a new exercise. This one is quite fatiguing. Rest/pause during the sets as needed and/or drop the weight selection to something lighter. Let me know how this workout goes in the comments below : )
Skip to 1:30 to begin workout Total Workout time: Approx 45 minutes Total Time with Stretching: Approx 50 minutes Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5) Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM The Workout 30 seconds slow / 30 seconds 1 to 1/4 rep / 30 seconds Pulses / 30 seconds Normal Tempo / Rest BW Reverse Crunches BW Supermans BW Pushups (on knees) DB Chest Press DB Supine Tricep Extensions DB Stagger Stance Row, Left DB Stagger Stance Row, Right DB Bicep Curls DB Shoulder Press DB Reverse Fly DB Lateral Raise DB Front Raise DB Y Raise BW Side Plank Hip Tap Left BW Side Plank Hip Tap Right DB Double Crunch BW Straight Leg Raise to Hip Lift Additional Add-Ons to Compliment this Workout: Strength 45 Minute Glute and Leg Workout (same format): https://youtu.be/LdmTIq8_iw8 Cardio 30 Minute Cardio Giant Sets: https://youtu.be/LszeZPDKG98 30 Minute Low Impact Cardio: https://youtu.be/K__63N9jwHA 15 Minute Cardio Kickboxing Inspired: https://youtu.be/3HtluaBmO7E 15 Minute Cardio (Leg Focused): https://youtu.be/5xPvxkxRQaU Stretch 15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k 15 Minute Upper Body Stretch: https://youtu.be/y51kiEYKHBA 15 Minute Lower Body Stretch: https://youtu.be/ArE6eokkgAE Tag me in your posts & stories on IG: @lariemidkiff Follow "Fit By Larie" on Facebook! Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!) MUSIC: 🎵 All songs are licensed from epidemic sounds and soundstripe |