This 20-minute dumbbell upper-body workout is part of the Women’s Health 30-Day Fitness Challenge. For this part of the exercise program, all you need is a mat and a pair of dumbbells to sculpt and strengthen your biceps, triceps, shoulders, and more with 17 weighted exercises.
I’ve designed this to be an AMRAP workout, meaning that your goal is to do as many reps as possible (with proper form!) for each move in the time allotted, rest as indicated, and then continue on to the next exercise. It’s intended to fire up all your arm and back muscles, so don’t be surprised if, after a few weeks of incorporating this workout into your routine, you you feel stronger carrying *all* the things. Plus, you’ll likely notice your upper body muscles pop (Wonder Woman, is that you?), and you might be surprised what a confidence booster building muscle can be.
Ahead, you’ll find a breakdown of each move in this workout program, including instructions and a visual exercise demo.
The Workout
Time: 20 minutes
- Warmup: 6 moves (30 seconds each)
- Round 1: 4 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
- Round 2: 4 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
- Round 3: 3 moves (30 seconds each), repeat for two total rounds
Equipment: Mat, dumbbells
Warmup
For each exercise, complete as many reps as possible in 30 seconds. Then, continue to the next move.
Cactus Arms
How to: Start standing on the mat, feet hip-width apart. Bring elbows together and up so arms form 90-degree angles. Keeping core stable, open elbows as wide as possible. Then, bring them together again. That’s one rep.
Shoulder Rolls
How to: Start standing on the mat with feet hip-width apart and hands in fists by sides. Keeping core engaged, begin lifting shoulders toward ears. Pull shoulder blades back while opening chest. Then, pull shoulders down, away from ears. Bring shoulders forward, then lift back up toward ears. That’s one rep.
Jumping Jacks
How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides. That’s one rep.
Inchworm Walkouts
How to: Start standing, then fold forward. Keeping legs straight (a slight bed in the knees is okay), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. That’s one rep.
Shoulder Taps
How to: Start in plank position with head in-line with heels, shoulders over wrists, and feet hip-distance apart (feet can be wider if you need more stability). Bring right hand toward left shoulder, keeping core engaged to maintain still hips, then lower right hand back to ground. Bring left hand toward right shoulder, then return back down. That’s one rep.
Downward Dog To Plank
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Return to plank. That’s one rep.
Round 1
For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.
Alternating Military Press
How to: Start kneeling with right leg forward, tailbone tucked and core engaged. Bring elbows up and out so arms form 90-degree angles, like a field goal, with dumbbells in hands. Press right arm up to straight, until right bicep is near right ear. Lower to down to return to field goal position, then repeat with left arm. That’s one rep. Continue alternating sides, completing as many reps as possible in 45 seconds.
Single-Arm Bent-Over Row (Right Side)
How to: Start with feet hip-distance apart and weight in right hand. Hinge at hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start position. That’s one rep.
Single-Arm Bent-Over Row (Left Side)
How to: Start with feet hip distance apart, weight(s) in left hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull left elbow back until left wrist is near ribs. Return to start position. That’s one rep.
Reverse Table-Top Pull-Through
How to: Start in reverse table-top position with hips lifted, knees over feet, and shoulders should over wrists so body forms a straight line from knees to shoulders. Keeping hips off the ground, slowly lower hips down and through arms while extending legs. Pull body back through to start. That’s one rep.
Round 2
For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.
Renegade Row
How to: Start in plank position, holding dumbbells in either hand on the ground. Pull right elbow toward the ceiling until right wrist is near ribs, then return it to floor. Repeat on opposite side. That’s one rep.
Glute Bridge Chest Press
How to: Start lying on back with knees bent and feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows forming 90-degree angles and a dumbbell in each hand. Lift hips toward ceiling, keeping core engaged. Hold this glute bridge position and press the weights to ceiling. Lower weights back down. That’s one rep.
Alternating Side Plank
How to: Start in plank position with shoulders over wrists and feet hip-width apart. Resting on balls of feet, rotate right arm up towards ceiling, opening up chest. Bring right hand back down to floor and repeat on opposite side. That’s one rep.
Seated Arnold Press
How to: Start seated with legs fully extended out in front of body with a slight bend in knees. Hold a dumbbell in each hand in front of face with palms facing each other and elbows forming 90-degree angles. Creating a slight upward arc motion, open elbows up and out to sides until palms face forward. Following the same arc, bring elbows down and back together. That’s one rep.
Round 3
For each exercise, complete as many reps as possible in 30 seconds. Then, continue to the next move. Repeat for 2 total rounds.
Dumbbell Leg Lowers
How to: Start by lying on back with arms pressed straight up towards ceiling, a dumbbell in each hand. Lift both legs straight up towards ceiling. Keeping feet flexed, slowly lower right leg down. Then, lift right leg back up and repeat with left leg. That’s one rep.
Reverse Crunch
How to: Start lying on back with legs lifted so thighs are perpendicular to floor and knees are bent. Pressing lower back into mat, “curl” knees into chest to lift hips off floor. Return to start with control. That’s one rep.
Plank Hold
How to: Start lying face-down. Place forearms on ground so elbows are under shoulders, head is in line with heels, and feet are together. Keep core engaged, tailbone tucked under, and hold. Hold for 30 seconds.
But wait, there’s (lots) more! This is just one of the eight workouts in Women’s Health’s 30-day Fitness Challenge. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use minimal or no equipment. The only thing that will change throughout the month is the strength you feel—and the results you see!
Monday: Lower-Body Bodyweight Workout or Lower-Body Dumbbell Workout
Tuesday: Upper-Body Bodyweight Workout
Wednesday: Cross-Training (Find Options Here)
Thursday: Full-Body Bodyweight Workout or Full-Body Dumbbell Workout
Friday: Bodyweight Abs Workout or Dumbbell Abs Workout
Saturday: Cross-Training (Find Options Here)
Sunday: Rest
And if you want streaming video versions of all eight workouts, download our All/Out Studio app (it comes with a free seven-day trial).
