We’re taking a little break from HIIT and tabatas this week. This 20-minute upper body workout is broken up into three sections. We’ll build a combo of dumbbell exercises over 90-second pushes. This one was super challenging for me—as you’ll see by my facial expressions throughout the video lol.

Build-a-Combo Upper Body Workout

EQUIPMENT NEEDED

• Set of medium-light dumbbells – I’d recommend having two sets on hand, a slightly heavier set and then a lighter drop set. I’m using a set of 8-lbs and 5-lbs (I use the 5’s for most of it).

This workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

• 15 sec Movement A
• 30 sec Movement A + Movement B
• 30 sec Movement A + Movement B + Movement C
• 15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

• 5-Min Warm Up
• 7-Min Gentle Warm Up (no jumping)

Workout Breakdown

COMBO 1 – Biceps

See 2:30 in the above video for a preview of the exercise. To modify, use lighter weights.

• Bent Lateral Rotation
• + Lateral Extension
• + Wide Biceps Curl

COMBO 2 – Triceps

See 8:59 in the above video for a preview of the exercises. To modify, use lighter weights. Any back strain in this one, try doing it in a kneeling lunge position instead of standing.

• Triceps Kickback
• + Straight Arm Lift
• + Squeeze In

COMBO 3 – Shoulders

See 15:44 in the above video for a preview of the exercises. To modify, use lighter weights.

• Lateral Raise
• + Spread
• + Front Raise

Similar Workouts

If you like this upper body workout, you’ll also love these similar ones:

• Light Weight Endurance + Heavier Weight Strength Workout Series – These workouts focus on both upper body endurance and strength. You’ll do light weight – high rep burnouts with hand weights and then you’ll do a strength circuit with heavier dumbbells. There are three, focusing on different muscles groups: BICEPS & TRICEPS // SHOULDERS // BACK
• Build-a-Combo Sliders Workout – If you like the structure, here’s another total body workout where you’ll build exercise combinations.
• Bodyweight Build-a-Combo Workout – This workout is only 15 minutes long but phew is it a challenge! You’ll build exercise combos over time.

xo Nicole