Intermediate Difficulty with Advanced Modifications provided

Work out alongside Coach Kozak and Claudia in this 15-minute at-home shoulder workout using dumbbells. This routine is designed to build strength and develop lean muscle in your shoulders. Be sure to have both lighter and heavier dumbbells available so you can adjust the resistance for each exercise. Let’s begin!

Warm up
Shoulder Box
Bent Arm Chest Open and Close
Overhead Extension to Scarecrow

Dumbbell Shoulder Workout

A1: 45 Degree Shoulder Press x 10
A2: Duffin Row x 12
B1: Wall Supported One Arm Raise x 10
B2: 3:1 Tempo Neutral Press x 10

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Intermediate Difficulty with Advanced Modifications provided

Join Coach Kozak and Claudia for this 20-minute dumbbell shoulder workout that you can do at home. This strength-building routine is designed to help you develop lean muscle in your shoulders. It’s best to have both a lighter and a heavier set of dumbbells on hand so you can adjust the resistance as needed. Let’s get started!

Warm up
Shoulder Box
Bent Arm Chest Open and Close
Overhead Extension to Scarecrow

Dumbbell Shoulder Workout

A1: 45 Degree Shoulder Press x 10
A2: Duffin Row x 12
B1: Wall Supported One Arm Raise x 10
B2: 3:1 Tempo Neutral Press x 10
C1: Side Lying External Rotation x 10
C2: Side Lying Internal Rotation x 10

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Intermediate Difficulty with Advanced Modifications provided

Our focus today will be on pushing exercises. Your triceps and shoulders will be the secondary muscle groups worked, but this is primarily a chest workout with dumbbells. We suggest having several weights available to you so that you can switch up the resistance as needed. You’ll also have an opportunity to use a bench, but it isn’t required. If you don’t have a bench, then you’ll need a chair. Let’s begin!

Warm up
Shoulder Box + Reach
Overhead Shoulder Extension

Chest Workout with Dumbbells

A1: Chest Press 3:1 Tempo on Bench / Floor x 8
A2: Low DB Fly on Bench / Floor x 12
B1: 1 ¼ Push Up / Incline x 8
B2: Cross Body Raise x 10 each arm
C1: Reverse Grip Bench Press / Floor x 8
C2: DB Crush Press on Bench / Floor x 15

Cool Down
Bent-arm Wall Chest Stretch
Posterior Shoulder Stretch
Child’s Pose

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Intermediate Difficulty with Advanced Modifications provided

We’ll be working on our upper body with this dumbbell chest workout at home. You’ll need dumbbells and we recommend you have several weights available to you so that you can switch up the resistance as needed. You’ll also have an opportunity to use a bench, but it isn’t required. If you don’t have a bench, then you’ll need a chair. Let’s pump it up!

Warm up
Shoulder Box + Reach
Overhead Shoulder Extension

Dumbbell Chest Workout at Home

A1: Chest Press 3:1 Tempo on Bench / Floor x 8
A2: Low DB Fly on Bench / Floor x 12
B1: 1 ¼ Push Up / Incline x 8
B2: Cross Body Raise x 10 each arm
C1: Reverse Grip Bench Press / Floor x 8
C2: DB Crush Press on Bench / Floor x 15
D1: Bench Dips / Knees Bent x 10
D2: Dead Stop Push Up / from Knees x 10

Cool Down
Bent-arm Wall Chest Stretch
Posterior Shoulder Stretch
Child’s Pose

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Intermediate Difficulty with Advanced Modifications provided

Today we have a good ol’ fashioned dumbbell chest and triceps workout for you. This exercise routine is designed to give you gym-like results from the convenience of home. You’ll need dumbbells and we encourage you to have multiple pairs of varying weights available so that you can switch up the weight used depending on the movement. You may also want to use a bench, chair, or box, but it isn’t required. Let’s begin!

Warm up
Wall Angels
Quadruped Hand On Head Rotation
Alt Palm Up / Palm Down

Dumbbell Chest and Triceps Workout

A1: 1 ¼ Chest Press on Bench / On Floor x 10
A2: Reverse Triceps Kickback x 12
B1: Push Up 2-1-1 Tempo / Incline x 10
B2: Svend Press x 12
C1: Narrow 90 Degree Push Up / from Knees x 10
C2: Lying Low DB Fly x 12
D1: Hip Up Semi-Supinated Chest Press x 12
D2: Dumbbell Elbow Out Extensions x 12

Cool Down
Overhead Triceps Stretch
Chest Opener
Upright External Rotation

The post 30 Min Dumbbell Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Let’s work your push muscles with this chest and triceps workout. You’ll need dumbbells for today’s routine and we strongly recommend having multiple weight variations available so that you can switch up the resistance used depending on the movement. You may also want to use a bench, chair, or box for a couple of the movements, but it isn’t a requirement. If you’re ready, then let’s get after it.

Warm up
Wall Angels
Quadruped Hand On Head Rotation
Alt Palm Up / Palm Down

25 Min Chest and Triceps Workout with Dumbbells

A1: 1 ¼ Chest Press on Bench / On Floor x 10
A2: Reverse Triceps Kickback x 12
B1: Push Up 2-1-1 Tempo / Incline x 10
B2: Svend Press x 12
C1: Narrow 90 Degree Push Up / from Knees x 10
C2: Lying Low DB Fly x 12

Cool Down
Overhead Triceps Stretch
Chest Opener
Upright External Rotation

The post 25 Min Chest and Triceps Workout with Dumbbells appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Follow along with this back and biceps workout to build lean muscle and improve your strength. We’d recommend having a few pairs of dumbbells ready so that you can switch up your weights depending on the movement. You’ll also want to have a towel available for one of the exercises. Let’s pump it up!

Warm up
T, I, Y’s
Rope Pulls

Back and Biceps Workout

A1: Self-supported Single Arm DB Row x 10
A2: Hammer Curl x 12
B1: Duffin Row x 12
B2: 1:3 Tempo Curl x 10
C1: Pronate Towel Pullback x 15
C2: Reverse Curl x 12

Cool Down
Waterfalls
Wall Angels

The post 25 Min Back and Biceps Workout with Dumbbells at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Get ready to gain strength and lean muscle with this 40 minute arms and shoulders workout. It’s designed to be used at home or the gym. This exercise routine only requires a pair of dumbbells and a chair. It is perfect for both women and men. You may want to have a couple of pairs of dumbbells ready, so that you can change up your weight as needed.

Arms and Shoulders Workout

Part 1: Arms
A1: 1 ½ Reverse Curl x 10
A2: 1 ½ Chair Dip / Knees Bent x 10
B1: Drag Curl x 10
B2: Reverse Triceps Kickback x 10
C1: One Arm Preacher x 10
C2: One Arm Triceps Extension x 10
D1: Zottman Curl Burnout x 30 sec
D2: Manual Triceps Extension / from Knees x 30 sec
Part 2: Shoulders
E1: Arnold Press x 10
E2: Iso 90 Shoulder Hold x 20 seconds
F1: Side Raise + Pulse x 8
F2: Kneeling Reverse Shoulder Extensions x 10
G1: Straight Arm Reverse Delt Fly x 10
G2: Upright External Rotation x 10

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Intermediate Difficulty with Advanced Modifications provided

Here’s a quick and effective 10 minute shoulder workout with dumbbells. You’ll only need dumbbells for this exercise routine and we recommend having at least one heavier and one lighter pair so that you can adjust the weight used for each movement.

Shoulder Workout with Dumbbells

A1: Arnold Press x 10
A2: Iso 90 Shoulder Hold x 20 seconds
B1: Side Raise + Pulse x 8
B2: Kneeling Reverse Shoulder Extensions x 10

The post 10 Min Shoulder Workout with Dumbbells appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Follow along with Claudia and Coach Kozak in this 15 minute shoulder workout with dumbbells. The only equipment required for this strength and muscle building routine is dumbbells. You’ll want at least one heavier and one lighter pair so that you can switch up the weight as needed.

Shoulder Workout with Dumbbells

A1: Arnold Press x 10
A2: Iso 90 Shoulder Hold x 20 seconds
B1: Side Raise + Pulse x 8
B2: Kneeling Reverse Shoulder Extensions x 10
C1: Straight Arm Reverse Delt Fly x 10
C2: Upright External Rotation x 10

The post 15 Min Shoulder Workout with Dumbbells appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.