20 Minute Dumbbell Upper Body Circuit Workout | Caroline Girvan

Just over 20 minutes. Back. Shoulders. Chest. Arms… all worked but in a very slow and controlled format.

This is a PERFECT upper body session to save for those days when you just want to work hard for that shorter duration!

All you will need for this upper body workout is some dumbbells and your mat!

The dumbbells I am using for your reference are 15kg! However I reduce to 9kg each for the SHOULDER PRESS & ARNOLD PRESS!

The timer will be on for 40 seconds of work, 20 seconds rest for most of the exercises within the circuit, however the PULLOVER will be performed for 1 minute duration and 10 seconds rest before the next exercise, being the SHOULDER PRESS!

We perform this circuit 3 times then we have the finisher!

BENT OVER ROW

CHEST PRESS

PULLOVER *1 MINUTE

SHOULDER PRESS

PUSH UPS
ARNOLD PRESS

FINISHER!

40/20/40

DEADSTOP PUSH UPS!
DIAGONAL DIAMOND PRESS
DEADSTOP PUSH UPS!

🔥🔥🔥🔥

You will notice there are no arm specific exercises however these are compound movements so the biceps and triceps are involved during the back, shoulder and chest exercises.

If you have been training with me for awhile, you will have noticed I don’t train arms that often as you may think. Infact I have gained strength and muscle in triceps and biceps mostly from rows, presses and push up variations!

20 minutes. Upper body. Done!

😅

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[Elijahcomeforth]

Been sticking to CG's workouts for about 3 months... finally down 15 lbs... so thankful. Consistency counts... this is for life.

[Maryam-srpb]

Happy Tuesday everyone !! These small workouts have been so nice and convenient. My college is giving me so much work these days and I've kind of been very busy.. I think Caroline knows everyone and their situations 😂😂 Thank you love 💚💚 most of my work is done today so I'll also do the optional add on ..YAY let's go

[tiffanypittman]

I'm loving these short workouts. The longer ones have been too much for my schedule. Thank you Caroline for your excellent service! 🤗 💪🏾

[jesspressterp]

I have this on repeat! would love more 20 min upper and lower splits for us busy ppl that don't have much time! 😀

[wendybitker]

Caroline, I'm thrilled about how much you still manage to pack in in 20 minutes! I still find it quite challenging and I'm sure everyone else does too! Thanks so much for always thinking of us! You are a super woman!

[ThePartxX]

Yess upper body circuits! So excited for those! I can’t believe it’s already day 14, I’ve enjoyed every single one of those advent calendar workouts so far! 😊

[evenaTheStark]

My number one goal in life is to be able to smile like Caroline through these hellish workouts.

[maloripendree]

Thank you Caroline!! Out of all of the youtubers, your workouts are the BEST

[fitmitvali]

just finished lunge work from yesterday, perfect before sitting all day in office now and looking forward to upper circuits! have a great workout Girvanators! :D

[iamdevanshkalra]

I really like circuit training…it’s hard, sweaty & so rewarding!! I’m sure this will leave my entire upper body shaking, just like how yesterday left my legs shaking!! Let’s feel our entire upper body working hard & really connect with the muscles working!

[manuelaspezzini]

Morning everyone! I love this workout and the way in wich Caroline prepare the briefing for us, precise and detailed every single time, denoting seriousness and a great passion! So let's' smash this 20 mins workout and thank you Caroline, as always❤️

[aurelieliot]

Thank you Caroline for your shorter workouts, it is a very busy period for everyone ! 😮‍💨
it allows me to train and to study, as my exams at university begin tomorrow. Your workouts are now necessary for my mental health 🙏🏼

EDIT: I had forgotten how taxing Caroline’s circuits are !! 🥵 I am sweating although it is only upper body !

[minetteestrada]

Yayyy upper body after an intense leg workout! Just feeling so good with the advent calendar workouts. Thanks, Caroline! 🎄💕

[anne-charlottedefrenne]

J'adore ces petites séances de 20 minutes quand on est fatigué elles sont parfaites. ❤️❤️ Merci Caroline.

[trishd.]

Yep, woke up def feeling yesterdays Lunges 😁. Glad to Hit the Upperbody now. Let's Smash this! Enjoy! 😆👊

All Done✔️. Great Upperbody Sesh! Had Fun w/ Circuits. By the 3rd set already struggling lifting the DBs in the Arnold Presses. Finisher was superb. Couldn't do the add-on. Feeling Amazing!
Thanks Caroline! ❤️
Have a great day everyone!

[ilsekast]

Yesterday was amazing! Let's have fun today too! 💪✨⛄ Thank You Caroline🌸🌺🌞

[tonban]

Bless you Caroline. I noticed there's already a playlist. I love these short workouts and can repeat the entire sequence anytime without having to search for each one.😘

[finhourihane]

Thank you for all of these amazing workouts. The 20 minutes are manageable with 3 small kids. I'm starting to feel stronger and looking forward to the time every day.

[melizamagana]

My arms are dead after this workout, I cannot believe it’s only 20 minutes. While doing this work out I swear it felt like forever but once it ended I felt AMAZING ! Thank you so much for this 🥰

[melinda]

Yes!! Circuits🙌🏻!! I've been hoping for some more circuit workouts. They are just amazing and soo tiring..I love them! And I loved today's! It was so hard to do those pushups and Arnold presses by the time we got to them🥵! The finisher was amazing😛. Deadstop pushups are my favorite type of pushups. I really had to dig deep...Killer!! Oh it burned! 🔥🔥🔥 This format pushed my HR into aerobic levels several times...that almost never happens with upper body workouts. Circuits are amazing!😁 The time flew by and I enjoyed every burning minute😆! Did the isometric & dynamic upper body workout for my add-on today!🔥 Yet another great training day..thanks Caroline!