Grab dumbbells, a long resistance band, and a mat for this 30 Minute Upper Body and Core Dropset Strength Workout. I also recommend having hydration around as well. For resistance reference I have a pair of 25,15,10, and 5lb dumbbells. I also have two bands, a lighter and heavier one. You will be anchoring the band around something sturdy for the horizontal push/pull exercises, and for vertical push/pull exercises you will be anchoring the band underneath your feet. If you have two bands available grab them to save on transition time! I would recommend using the lighter one for the vertical push/pull exercises, as it is easier to adjust the intensity on the horizontal exercises by stepping closer or further away from the anchor point.
We will perform superset dropsets during today's workout. We perform each superset only once. However, if we perform a unilateral superset we will be matching it on the other side of the body. If you have a weaker side, be sure to perform that side first. I will always cue left side first. The first exercise of each superset will be performed for 75 seconds with a challenging dumbbell weight selection. We will then have a ten second transition into exercise number two which will be performed for 60 seconds with our band. The first 30 seconds of this exercise will be 1 to 1/4 rep and the final 30 will be normal tempo. Recovery between each superset is 15 seconds.
This one is quite fatiguing. If needed, drop your weight during the exercise to something lighter or take it to BW only. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat with and let’s get to work!
🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 4:00 to begin warm-up
Skip to 7:25 to begin workout
Workout time: Approx 29:30 without warmup; 33:00 with warmup
Workout time with warm up and cool down stretch: 37:00
Advanced 30 Day Program: • Advanced At-Home Stren...
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
Month 4: • Month Four: 30 Day Wor...
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The Warmup 30 sec each
Bird dogs
Plank shoulder taps
Inchworms
High to low planks
Rolling plank
Plank to downward dog
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The Workout 75 sec/ 10 sec transition / 60 sec (1 to 1/4 rep / NT) / 15 sec recovery
DB shoulder press, slow
Banded shoulder press
Kneeling DB SA row neutral L
Banded horizontal row L
Repeat R
DB 6 way raise
Banded lateral raise
DB hybrid upright row
Banded upright row
DB tricep extension
Banded tricep kickbacks
DB rear delt fly
L sit banded face pulls
DB neutral to hammer supinated bicep curl
Banded supinated bicep curl
DB front raises
Banded front raises
DB double crunch
Banded double crunch (upper)
Db straight leg raise
Banded reverse double crunch (lower)
Additional Add-Ons to Compliment this Workout:
Stretch
15 Minute Neck and Shoulder Stretch: • 15 Minute Neck and Sho...
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
25 Minute Full Body Stretch Session for Sore Muscles: • 25 Minute Full Body St...
Cardio
30 Minute Cardio Kickboxing No Jumping: • 30 Minute Cardio Kickb...
30 Minute Barre Inspired Cardio No Jumping: • 30 Minute Barre Inspir...
30 Minute Continuous Cardio and Core, No Breaks: • 30 Minute Continuous C...
30 Minute Low Impact Cardio, No Breaks: • 30 Minute Low Impact C...
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
15 Minute Cardio (Kickboxing Inspired, No Equipment): • 15 Minute Cardio Worko...
15 Minute Cardio (Legs, Continuous): • 15 Minute Bodyweight O...
Lower Body: • 30 Minute Glute & Leg ...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
20 Minute Full Core Workout: • 20 Minute Full Core Wo...
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