Welcome to Day 3 of the GROW GAMES Challenge! 🎉 Get ready for an INTENSE upper body day where you’ll strengthen your arms, shoulders, back, and chest with a killer 25-minute workout that you can do at home with just a set of dumbbells.
To get started, you’ll need two dumbbells. For reference, I used 2 x 5kg.
This workout includes:
– **Warm Up (45 sec on, 10 sec off):** Big arm circles, wrist rocks, elbow rolls
– **Block 1: PUSH (50 sec on, 10 sec off):** Chest press, push up + dumbbell tap, shoulder press, push press, glute bridge chest press
– **Block 2: PULL (50 sec on, 10 sec off):** Dumbbell row, left arm plank row, right arm plank row, bicep curls, bicep curl hold
– **Block 3: CORE STABILITY (50 sec on, 10 sec off):** Low plank hold, sit up + press, dumbbell body twists, plank dumbbell taps, low plank climbers
– **Block 4: FINAL CHALLENGE (60 sec on, no rest):** 1 arm press, high plank hold, climbers
– **Cool Down (30 sec on, 10 sec off):** Child’s pose, tricep stretch, upper body opener.
Remember, you can adjust the workout to fit your needs, so take longer breaks if necessary.
For those looking to enhance their fitness journey, find the right workout plan through my app here:
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Lens: https://www.amazon.com/dp/B07TV6NJC8?tag=viralnotely-20
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Microphone: https://www.amazon.com/dp/B00EO4A7L0?tag=viralnotely-20
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Remember to take care and workout safely!
By growingannanas