Upper Body

This workout focuses on the chest using one pair of dumbbells. I'm using a pair of 10 lbs, but you might have to go down or up in weight depending on the exercise. So have some options nearby!

You should NOT feel pain in the shoulders while doing these movements. If you do, you need to lighten your weight and make sure your elbows are not flaring out too wide. 

There are no push ups in this routine, so everyone should be able to safely do this workout no matter your fitness level!

This is alllll shoulders for 5 minutes! All you need is one pair of dumbbells. I'm using a pair of 8 lbs. Your shoulders should be scorched by the end!

This is a scorcher for the back muscles! People NEED more work! We live in such a forward moving type of world (driving, computer, etc). So this is the perfect quick routine to do regularly to keep those underworked muscles activated! 

Ideally, you need two sets of weights for this routine. I suggest a light to medium pair (6-8 lbs) and a heavier pair (10-15 lbs).

You'll also need a chair or couch to sit on. But if you don't have anything nearby, you can do this entire workout standing. 

A pair of medium sized dumbbells will work best for this 5 minute arm routine. I'm using a pair of 8s, but you may need to go lighter or heavier for some of the exercises. This workout focuses on the shoulders, biceps & triceps.

This routine works the muscles in your arms: rear delts, side delts, front delts, biceps & triceps. 

I'm using a pair of 15 lb dumbbells for this back circuit. You'll get some great core work with this one too! 

I'm using a pair of 8 lb dumbbells for this back workout. 

- Rear Delt Lifts

- Straight Arm Kickbacks

- Pullovers

You need a long, light resistance band for this routine. I recommend the kind that I'm using in this video as opposed to the ones with the handles. But if you only have the one with handles, you can use it (as long as it's light resistance). These bands are very inexpensive. Type in THERABAND on Amazon and you'll easily find them. This one is SOOOOO great for the health, strength and safety of your shoulders, and it also helps combat all the hunching we do every day. 

This one will have you feeling SO good b/c it focuses on the thoracic and opening up the tight areas in the chest. If you work at a desk/computer, drive a lot, are on your phone often, breastfeeding or taking care of kids, this routine is a MUST!

This routine combines core work with upper body. 5 moves repeated twice!

This routine uses a long resistance band. Make sure it's LIGHT. Do NOT use a heavy resistance band for these movements. You can use the long bands with handles, or you can easily order these rubber strips online. They're called "Thera Bands."

You will need one heavy dumbbell for this routine. I am using a 12 lb weight. I suggest 10 - 15 lbs. (8 lbs for beginners)