Dumbbell Upper Body Blast!

Get a killer pump in this short, but intense dumbbell workout! Warmup: 2 sets 45 seconds of jump rope 30 seconds of Downward Dog Knee 2 both elbows (each side) 10 seconds of Superman hold 30 seconds of banded good mornings 30 seconds rest Circuit 1: 3 sets A1. Dumbbell floor press x 15 reps A2. Push-ups x 10 (or to failure) A2. Dumbbell Bicep curls x 10 reps A3. Dumbbell reverse fly x 12 reps *Rest 30 seconds between sets Circuit 2: 3 sets B1. Dumbbell single arm bent over row x 10 reps with heavy weight + 10 reps with lighter weight (each side) B2. Dumbbell overhead sit-up x 20 reps (anchor feet if needed) B3. Superman lifts x 10 reps Rest 30 seconds between sets High Intensity Circuit 5 rounds C1. Dumbbell thrusters x 30 seconds C2. Push-ups x 30 seconds C3. Jump rope x 30 seconds (or jumping jacks) Rest 30 seconds Tabata upright row (optional finisher) 8 rounds of 20 seconds of dumbbell upright row 10 second hold at the top (or rest) (4 min total)