45 MIN UPPER BODY WEIGHT TRAINING AT HOME | Build Muscle | + Weights

Build upper body strength and muscle with this dumbbell only, home workout.

You’ll need a variety of dumbbells to complete this workout. I used a set of 5kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level

There are 3 sets to complete as follows:
40 secs work/20 secs rest
30 secs work/15 secs rest
20 secs work/20 secs rest
______________________________________

1️⃣Step Jack Press (5kg)
2️⃣Bentover Row to Reverse Fly (5kg)
3️⃣Lateral to Front Raise (5kg)
4️⃣DB Alt Tricep Kick Back (5kg)
5️⃣DB Pushup to Bentover Row (5kg)
6️⃣DB Pullover to Leg Extension (5kg)
7️⃣DB Plank Pull Through (10kg)
8️⃣DB Snatch (10kg)
9️⃣DB Row & Switch (10kg)
🔟DB Alt High Knee Pulldown (5kg)
1️⃣DB Curl to Press (5kg)
2️⃣DB Skier Swing (5kg)
3️⃣Kneeling DB Woodchop (5kg)
4️⃣Bear Renegade Row In & Out (10kg)
5️⃣DB Chest Press to Leg Lower (10kg)
Tabata Finisher
Situp & Punch
Commando Plank Shoulder Tap
Workout Complete 🔥Burn 249 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo

[garagefitnessgirl]

Thank you so much for training with me! What was your favourite upper body move from this workout? Let me know in the comments :)

[sararodgers]

You are the best trainer in the game right now of online workouts. I look forward to your notifications each and every day <3

[chinenyeorakwue]

I absolutely love upper body work outs! No squatting, no lounges 😁😁Thank you Penny.

[lauriglorcarolinarodriguez]

very complete upper body routine💪, spectacular🎉💃, where other muscles of the body were involved💥, such as the abdominals🍫... Thanks Penny🥰

[carolrossi]

My favorite move was the pull over with leg drops - get some great core work in there! This was just what I was looking for this morning!

[lisas]

Looking forward to doing this one later this week! I loved “Leg Day” with the same format! 😄

[Sym]

Saturday morning vibes at the gym completing this workout and burning 200 kcals 🔥🏋🏾‍♀️🏋🏾‍♀️💯 included this into my workout
You definitely work harder with the 3 sets. Dripping with sweat dont know how you keep a smile on your face Penny when doing these workouts. 🤣🤣 great format to this workout 👏🏾👏🏾👏🏾

[valswanson]

Awesome workout! I loved the format because it challenged upper body and kept heart rate up. It also challenged the core. Loved the tabata finisher. I love that you are doing upper and lower body in separate workouts. Keep them coming! You are an amazing trainer and I appreciate you so much.❤💪❤💪

[tlstner]

I wasn't expecting that to burn as many cals as it did- pleasantly surprised...and sweaty!

[mariabueno]

Hi Penny! here again! awesome workout! my son even joined the workout today! Thank you !!😮‍💨😮‍💨🏋🏋‍♀

[nancyhan]

I ❤ love this workout 💪🏻! Thank YOU! ❤💪🏻💪🏻💪🏻

[jxles]

Hitting that one tomorrow! 🏋️‍♀️ I love the top you are wearing!! Pink really flatters u a lot! 😌

[DitaEV]

This was amazingly tough. Thank you Penny! ❤

[charlotteswab]

Loved the format, compound moves and sneaky core work 😉 took me about half an hour to pick out a upper body workout today, glad I went with this one.

[anacarolinaalfonsopavon]

As kids go back to school I'va had to change my WO schemes, and this was a really great day finisher!

[odettegenest]

Merci beaucoup pour tes videos d’entrainements, je viens de découvrir ta chaine et j’adore 🤩🤩🤩🥰🥰🥰

[elsasingam]

Loved this work out - especially your dog’s disdainful expression!

[christinelamour]

Superbe séance 🔥🔥🔥 j’ai adoré 💪💯👍 merci beaucoup Penny 🙏💖🙏

[arielchan]

Please do one that targets the shoulder, triceps and biceps.

Thank you 🙏🏻

[PamelaAli]

I loved this one! thank u so much i am sweating and feel worked on my strength, much needed after being out a month with covid.