Name: Playbook - Chelsea Hofer - Upper Body Shredder - DB ONLY
Uploaded: 2026-06-23T02:25:40.971Z
Duration: 25 min
Description: Upper Body Shredder - DB ONLY

Three circuits but make it spicy! Dumbbells only 🙌🏻

focus on working opposing muscle groups back to back with little rest in between

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip
- Engage your core and pull the dumbbells up toward the shoulders, keeping the dumbbells close to the body, allowing the elbows to come up and out to the sides
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Upright Row

- Get into a high plank position, making sure to distribute your weight evenly between your hands and your toes
- Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment
- Engage your core, and lift your right leg, drawing your knee in toward your chest
- Return the right foot to the starting position as you simultaneously drive your left knee toward your chest
- Continue alternating sides
- To increase the intensity, pick up the pace until it feels like you are "running" in place in a plank position
- Complete 4 Mountain Climbers then don’t push up

4 Mountain Climbers to Push-Up

Superset

performed consecutively with minimal rest between them

- Stand upright, holding a dumbbell in one hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips, supporting yourself on the opposite side and allow the working arm to hang down from the shoulder
- Row the dumbbell up by driving the elbow behind the body while retracting your shoulder blade
- Pause and squeeze at peak contraction before lowering the dumbbell back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Row

- Grab two dumbbells and get into a high plank position 
- The dumbbells should shoulder-width apart,  your feet slightly wider than your hips for greater stability
- While maintaining a rigid body position, row one dumbbell toward your hip by using your lat and driving your elbow up and back, hips and shoulders should be squared toward the floor
- With control, return the dumbbell to the starting position and repeat the movement on the opposite side
- 16 total (1rep = 1)

DB Renegade Rows

- Lying on the flat bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

DB Flat Chest Press

Narrow chest press

Circuit

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge at the hips so your torso is leaning forward, keeping your back flat and your core engaged. Your arms should hang straight down toward the floor with your palms facing each other.
- Row one dumbbell by pulling your elbow back, keeping it close to your body, and squeezing your shoulder blade toward your spine. Bring the dumbbell to your side while keeping your torso stable.
- Lower the dumbbell back to the starting position in a controlled manner, then repeat the row with the opposite arm.
- Alternate between arms, maintaining control and balance throughout the movement.

Bent Over Alternating Row

L-Sit Hip Swings

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Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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Did that one with my 13yo daughter…killer!

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Such a strong workout. Loved the variety💪🏼

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I love these sport sweaty and effective core workouts! Please upload more!!

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Upper Body Shredder - DB ONLY

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