blog detail

20-Minute Functional Upper Body Dumbbell Workout

Posted by Jay Maryniak on
20-Minute Functional Upper Body Dumbbell Workout

Welcome to this intense 20-minute upper body dumbbell workout! 


All you need is a couple of dumbbells and a workout mat to get started.


Follow along with Jay from JTM FIT as he guides you through a series of exercises targeting your upper body muscles. 

 

TAP HERE FOR THE FOLLOW ALONG WORKOUT


Warm Up


Start with a 5-exercise, bodyweight-only warm-up. Each exercise lasts 30 seconds.


  1. Walkouts

  2. Bodyweight Shoulder Press

  3. Spider Lunge T-Frame

  4. Jumping Jacks

  5. Shoulder Taps


The Workout


Perform each of the following 7 exercises for 30 seconds, followed by a 15-second break. After completing all exercises, rest for 45 seconds and repeat for a total of 3 sets.


  1. Neutral Grip Shoulder Press (04:29 - 04:59)

  2. Single Arm Push Press (05:20 - 05:50)

  3. Bent Over Row (06:26 - 06:56)

  4. Kickstand Single Arm Row (07:18 - 07:48)

  5. Floor Press (08:13 - 08:43)

  6. Explosive Push-ups (09:16 - 09:46)

  7. Hollow Body Skull Crushers (10:22 - 10:52)


Cool Down


Take some time to stretch and cool down after completing the workout.


If you liked that one and are ready to ditch the boring generic gym routines that don't deliver good results, start my following my much more EFFECTIVE functional approach 👉 TRY IT FREE FOR 7 DAYS

Older Post Newer Post

×

START TRAINING

THE KETTLEBELL REVOLUTION $79

The Kettlebell Revolution is a full-body, kettlebell and bodyweight program that will put you on the fast track to gaining functional strength, building muscle, and shredding that unwanted body fat using just a few pairs of kettlebells!

  • 8 WEEK PROGRAM
  • BUILD MUSCLE & SHRED FAT
  • KETTLEBELLS & BODYWEIGHT
  • 45 Minute Workouts

Functional Mass & Power $115

If you are someone who is looking to gain raw functional strength, build muscle mass, improve power and explosiveness and take your athleticism to the next level, then this is absolutely the program for you!

  • 12 WEEK PROGRAM
  • BUILD STRENGTH & MUSCLE
  • FULL GYM
  • 60-75 minute workouts

The 6 Week SHRED + MEAL PLAN $67

The 6 week SHRED is a full body, dumbbell and bodyweight program that will put you on the fast track to gaining functional strength, building muscle and shredding that unwanted body fat!

  • 6 WEEK PROGRAM
  • BUILD MUSCLE & BURN FAT
  • DUMBBELLS & BODYWEIGHT
  • 45 minute workouts