OMG haven’t done a workout like this in such a long time! I am so beat but it felt so good!

Ho’onani

-this is a variation of a jumping jack where you will first jump with your hands straight in front of you and up, come back down and then do a regular one with your hands coming to the side and up! After you jump to the front and jump to the side with your arms that is one rep!

(So really 20 reps= 40 jumps total)

Front-to-side jumping jacks

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Triset 1

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a shoulder tap
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to shoulder tap

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Triset 2

-start in an elbow plank position
-reach one arm out in front of you alternating!
-keep your core engaged
-15 per side

Plank front reaches

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Triset 3

*** modification, you can do them on your knees!

Pushups

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

10 per side, 20 total!

Plank walk - up & down

Triset 4

Upper body  - home

Savannh

Erin

Upper body: push- shoulders & chest

Emily

Allie

this exercise REALLY pushed me. i dread upper body workouts but today was so much fun and had me so motivated!

Kaylee

Back, Bi’s & Abs

Chloe

Scarlett

Upper Body (chest & back) - home

Gisele Rigo

i love how this workout was shoulders, then a tricep exercise and back and forth so that i could perform each set adequately! love this workout! thanks brynn! love u

Maddie

Morgan

Shoulders & Triceps (Dumbbell only)

a killer workout fo sure, must try🔥🔥

Kayla

Kyrsten

Biceps & Back Burn

LOVE this one! One of my fav upper body workouts

Catherine

Pull Day: Back & Bi’s

Kailyn

I didn’t love it a lot. The arms bit was in my opinion repetitive and the abs a bit tough with that amount of reps. But loving the rest of workouts🫶🏻

Paula

Biceps, Back & Abs | Dumbbell

Zara

This was a great workout!! Loved it. I wish I would be able to see the tempo better though, all the exercises are sped up

Upper body - home

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