Grab a light set of dumbbells (3-5lbs) and a mat for this upper body barre inspired strength workout. Today's focus is strengthening the shoulders, back, triceps, biceps, and a little core! We are moving to approximately 130 bpm (dubbed music over what I'm listening to live) but you and I never HAVE to go at the same speed/tempo. You can go slower or faster, this is your workout! Just try to maintain great form throughout : )
Today's format is tri-sets. Some of these tri-sets are unilateral. If you have a weaker side (that you know of) perform that side first and match on your stronger side. I will always cue left side first. During the trisets we will perform the first exercise for 60 seconds, the second exercise for 45 seconds, and the third exercise for 30 seconds. We do this twice. If it is a unilateral tri-set it will go left to right. If it is a bilateral triset there will be a slight changeup inn the exercise variation for the second round. After round two there is a 30 second recovery time.
Before switching up the exercise there will be a demo in the upper left hand corner of your screen, and I give verbal cues throughout as well. This one is high volume with little recovery time, so if needed you can always lighten the resistance mid set, switch to BW only, and/or rest/pause. This one builds and burns. 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 2:30 to begin workout
Workout time: Approx 35:00
Workout with stretch: Approx 39:00
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The Workout
60 seconds / 45 seconds / 30 seconds / 30 sec rest
Two Rounds or Left side, then match on right
DB side lying ext shoulder rotations
DB side plank reach under
DB side plank rear delt fly
(perform left then right)
DB prone shoulder press
DB prone around the worlds
DB supermans
(change grip rounds 2)
DB iso bird dog row
DB bid dog row to kickback
DB birddog kickbacks
(left then right)
DB 4 way lateral raise
DB lateral raise
DB lat raise pulses
(change in exercise variation rd 2)
DB curl to punch
DB poliquin lateral raise
DB curl to arnold press
(left then right)
DB neutral to pronated row
DB single arm fly
DB single arm Y raise
(left then right)
DB pull to press combo
DB press to front raise combo
DB bus drivers
(change in exercise variation round 2)
DB delt burnout
Additional Add-Ons to Compliment this Workout:
Barre Inspired
35 Minute Lower Body and Core: • 35 Minute Barre Inspir...
Cardio
30 Minute Power Cardio: • 30 Minute Continuous P...
20 Minute Cardio/Core Low Impact: • 20 Minute Cardio and C...
30 Minute Low Impact Cardio: • 30 Minute Low Impact C...
Stretch
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 Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped