45 Minute Full Upper Body Workout | Tri Drop Sets | Dumbbells and Band | At Home Strength Training
Grab dumbbells, a light mini band, and a mat for this 45 minute full upper body strength workout. For resistance reference, I have a pair of 25, 15, 10, and 5lb DBs. Have all the DBs handy because these tri-sets also contain a drop within each set, meaning we will either drop the weight and/or intensity of the second or third exercise (typically the third exercise)! Todays format is - A dropset in a tri-set. We perform each tri-set twice. The first round will be 3:15 minutes of total work time, to 15 seconds of recovery. During the first round we will maintain a slow eccentric/controlled tempo. The first two exercises will be performed for 60 seconds ea with a "heavier" weight selection. After those two exercises are up, we drop the weight selection to something lighter and continue to our final exercise for 75 seconds. After the third exercise, we will get 15 seconds to recover before repeating that same tri-set but this time around only half the time (approx) - 30 seconds, 30 seconds, 45 seconds, 15 second recovery. During this round, rep it out with a normal, but still controlled, tempo. Try to maintain the same weight selection used for round one during round two.
We typically make the drop after the second exercise, but sometimes it's after the first (and second). There will be a demo of the upcoming exercise in the upper left-hand corner of your screen and cues/options will be given throughout as well. You and I are different so we do not have to go at the exact same speed/tempo. I also encourage you to find a weight selection that feels challenging for you while maintaining really great form! There is no jumping in today's workout. Low impact doesn't mean low intensity. My mic went out during two exercises (the first round of pushups and high to low planks) so I did a voice over, but then it comes back on : )
This one is tough! So meet me on your mat with your equipment and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 3:25to begin workout
Workout time: 44:30
Workout time with stretch: 47:00
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...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
The workout
Two Rounds
60 sec/ 60 sec/ 75 sec/ 15 sec recovery
30 sec/ 30 sec/ 45 sec/ 15 sec recovery
DB Side Plank with Reverse Fly L
DB Side Plank with Reverse Fly R
(drop) Banded Supermans
DB Chest Press
(drop) DB Tricep Extension
(drop) DB Chest Fly
DB Half Thruster L
DB Half Thruster R
(drop) DB Curl to Arnold Press
DB Row L
DB Row R
(drop) DB Reverse Fly
(longer break)
DB Clean to Press L
DB Clean to Press R
(drop) DB Upright Row to Shoulder Press
DB Poliquin Lateral Raise
(drop) DB Front Raise
(drop) DB Lu Raises
BW Pushup
BW high to Low Plank
BW plank shoulder taps
Banded Spider crawls
Banded High to Low Fly
Banded Lateral Raise Partials
Additional Add-Ons to Compliment this Workout:
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 Neck and Shoulder: • 15 Minute Neck and Sho...
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...
Lower Body:
45 Minute Glute/Leg Workout: • 45 Minute Glute Focuse...
30 Minute Glute and Leg: • 30 Minute Lower Body W...
Cardio
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...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe
Пікірлер: 48
Amazing workout i got little bit heavier and the result was great i felt alive . Thank you so much Larie 💪😊❤
Larie, Absolutely loved this workout and format! Thank you!!! Those last 10 minutes were both Brutal and awesome at the end of a tough workout... loved doing some moves i havent dont before as well!! Looking fit and strong!!! keep the workouts coming!!!
Tough! Challenging! Worked!! Awesomeness! Thank you Larie.
arms are burning! Legs too. THank you so much Larie!
Love your workouts definite focus on mind muscle connection.. got a sweat going even without cardio! I'd love to see a drop set format with resistance change instead of time for these longer workouts. Whatever you make will be good though im sure of it ❤😊 have a good day Larie!
I just want to thank you Larie, every workout is amazing… my arms are shaking… and i loved it… great combinations… 😅❤
Wow! What a great workout! Fantastic production value and attention to detail. Love the little timer in the bottom of the screen!
As always you totally kicked my butt! Been lifting a lot heavier lately thanks to your awesome videos....been here for years thanks for another great workout!
So good. I misread the description and thought it was full body, but that was a good thing because i don't usually dedicate enough focus to upper body. This felt great.
That was great! Thank you for always having such a great variety of workouts.
@FitbyLarie
9 ай бұрын
Thank you for working out with me! ❤️
Awesome workout!! LOVE your workouts Larie! 12 months post spinal fusion and I feel great and stronger every day!
I love, love, love your workouts! 💪🏻The way you are explaining all exercises and keeping me/us motivated is perfekt. Thank you for your work! ❤️
It was amazing! You rock as always!
Amazing workout! Thank you, Larie!
Amazing workout, thanks Larie!!!
Challenging - love it! Thank you 😅
Winner winner! 💪
@FitbyLarie
Жыл бұрын
💪💪💪
Excellent as always - ❤
WHEW my arms were complete jello doing push ups 🥵 amazing upper body workout
Excellent Larie 👌👌as always professional. Thank you 👏👏🙏
This was great! Thank you
Holy cow! Awesome
Girl, you’ve outdone yourself again! So fried! ❤it!
🎉that was perfectly killer!!! Love the 60/30 format too.
Love it !!!
Loved the workout. My arms feel like mush!
@FitbyLarie
Жыл бұрын
Woohoo! Great job Alison 💪
Oh this was sooooo good. My triceps were burning! And my armpits are gonna be sore tomorrow for sure! As always, thank you for an excellent challenge! Now I need to buy some heavier weights!
Amazing workout!! Thank you for all of your hard work creating such amazing content ❤
Wow, I actually could not finish! I burnt out in the final round. So good 🔥
OH YEAH!!!!
@FitbyLarie
9 ай бұрын
🤜🔥🤛
Fantastic work indeed! You really do have the best content on here ❤
Felt great! Thanks so much Larie!
@FitbyLarie
Жыл бұрын
Great job Lou Anne!
OUCH-the burn was REAL...
Whoah that was hard. My band broke in the middle of the exercises at the end. Luckily I had another I could use afterwards, but it was quite a shock. I feel so strong!
Wow Larie, this was great! I loved the tempo/interval changes, I really felt it and it challenged my muscles to work differently within the same exercises. I loved all the shoulder work, this is an area I am trying to gain strength in. That burnout at the end was exactly that! 🔥 I'd like to see a workout like this with some cardio intervals between strength sets, with more concentration on biceps and triceps, that would be great! 💪 My upper body feels pretty shaky right now! I worked hard, mission accomplished 😅
@FitbyLarie
Жыл бұрын
Woohoo! Great job Christine! 👏 I like your idea! Will have to make something with this in mind soon 😀
@christinelamb1167
Жыл бұрын
@@FitbyLarie Yay! I will be looking forward to it! Thank you and have a nice weekend, Larie 😊
This was fantastic Larie! You work my muscles like no other; your workouts are so creative and fatiguing - love them! You’re my personal trainer did you know that? lol 😉
Wow…my arms were shaking for the final burnout! Non scale victory…used 25lb weights for chest press…that’s my first time being strong enough to do that!
great exercise my dear friend 😊😊😊
@FitbyLarie
Жыл бұрын
So happy you enjoyed! Great job 👏
muy bien, fue bastante duro, los hombro me dolìan
You should do a cooking vid!