30-Minute Workout Video: Arm Workout with Dumbbells

Follow along as I sweat with you through a complete, 30-Minute Arm Workout with Dumbbells; targeting your chest, back, biceps, triceps, shoulders and core. This Upper Body Workout will work each muscle group to fatigue so you build lean muscle and burn calories all day long.

 

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Upper body exercises have been trending on the blog lately, like these 6 Exercise for Toned Arms At Home and this Upper Body HIIT Workout. So I  decided it was time to film our first, full-length upper body workout video!

Enter this 30-Minute Arm Workout with Dumbbells. This workout consists of 12 of my favorite upper body exercises; pairing strength and resistance training with endurance.

I’m excited to partner with The Grain Foods Foundation on this 30-minute upper body workout video because whole grains are an essential part of keeping me fueled for strength and endurance workouts like this. Which is why I say #YestoBread!

And I hope you’ve fueled up too, because this 30-Minute Arm Workout with Dumbbells is a sweaty one!

30-Minute Arm Workout with Dumbbells

Why what you eat before a workout matters:

It’s undeniable that nutrition and exercise go hand-in-hand when it comes to achieving your fitness and health goals.

If you’re a morning workout person like me, your body goes from 8 hours of fasting while you sleep to expending lots of energy when you’re going all out in your workout.

You can set yourself up for success by fueling your body with the right nutrition before hitting the gym. Mayo Clinic’s number one tip to maximize your workout is to eat a healthy breakfast; with research suggesting that eating carbohydrates before exercising can improve performance and allow you to workout harder and longer {Mayo Clinic}.

Additionally, the American Heart Association says that consuming easily digested energy {such as carbohydrates} can keep you from feeling sluggish, or lightheaded, during your workouts!

Your body converts most of the carbohydrates you consume into glucose, which is absorbed into the bloodstream and then travels throughout your body to provide your cells with energy. Consuming healthy carbohydrates, such as whole grains, replenishes the glucose stores in your body. Meaning that you have sustained energy to do all the things in your life that require physical activity {The Grain Foods Foundation}.

Choosing the right food to fuel your workout is important, but it doesn’t have to be complicated.

My favorite pre-workout snack:

Pre workout snack | pre workout meal

I mentioned this in my post on the foods that got me through my first trimester of pregnancy, but I’ve really struggled with fatigue and nausea during my pregnancies. When coupled with the physical requirements of my career, teaching group fitness classes and filming workout videos, I have to work extra hard to keep my body fueled.

Complex carbs, such as whole grain bread, oats, bananas and apples, are always staples in my diet but even more so during pregnancy.

I’m a morning workout person, but I tend to get nauseous if I workout on an empty stomach, especially during pregnancy when I wake up even more hungry.

My go-to pre-workout snack is whole grain toast, slathered in nut butter {cashew butter is my favorite}, and topped with fresh berries! It feels both fresh {there’s nothing better than fresh summer berries, right?!} and nostalgic {a grown-up PB&J}. This delicious combo has been one of my pregnancy cravings and I’m loving it because it’s so simple to make.

what to eat before a workout

Not only is this nut butter and berry toast delicious, but eating an easily digestible source of fuel, such as complex carbs found in whole grain toast; provides a quick source of energy for my body to pull from during challenging workouts like this 30-Minute Arm Workout with Dumbbells. 

The Workout: 30-Minute Arm Workout with Dumbbells

Follow along as I sweat with you through a complete, 30-Minute Upper Body Workout; targeting your chest, back, biceps, triceps, shoulders and core. This upper body workout at home will work each muscle group to fatigue so you build lean muscle and burn calories all day long.

Equipment: Medium-to-heavy or medium and heavy set of dumbbells. I’m using 10 lb dumbbells in this workout video and I suggest 8-20 lbs dumbbells depending on your current fitness level.

Instructions: This 30-Minute Arm Workout with Dumbbells pairs strength and resistance training with endurance. Targeting the chest, back, biceps, triceps, shoulders and stabilizing core muscles through compound, upper body exercises.

This upper body workout consists of 4 circuits. Each circuit will consist of 2 upper body strength exercises, followed by a 30-second power or cardio endurance exercise. You’ll repeat each circuit x2 sets.

Each set will target a different muscle group in the upper body. So it’ll look like this:

  • Set 1: Chest and Back
  • Set 2: Biceps and Back
  • Set 3: Shoulders and Triceps
  • Set 4: Total Upper Body and Core

You can follow along with the full length, 30-minute arm workout with dumbbells workout video at the top of this post. I’ll coach you through each upper body exercise and timed interval as we go.

at home arm workout for women

Alternatively, you can screenshot the list of upper body exercises below:

SET ONE: Chest and Back

  1. Strength: Single Arm Push Up + Row + Push Up + T {10 reps}
  2. Strength: Narrow Chest Press + Chest Fly Combo {10 reps}
  3. Cardio/Power: Push Up + 4 Mountain Climbers {30 seconds}

X 2 Sets

SET TWO: Biceps and Back

  1. Strength: Bicep Curls {10 reps} AND ½ Curls {10 reps}
  2. Strength: Back Fly {10 reps} AND Back Fly + Back Row Combo {10 reps}
  3. Cardio/Power: 1 Burpee + 2 Bicep Curls {30 seconds}

X 2 Sets

SET THREE: Shoulders and Triceps

  1. Strength: Narrow Strict Press {10 reps}
  2. Strength: Lying Triceps Extensions {10 reps} AND Combo 3 Push Press + 3 Overhead Triceps {10 reps}
  3. Cardio/Power: Army Crawl x 2 Jacks + Plank x 2 Jacks {30 seconds}

X 2 Sets

SET FOUR: Total Upper Body and Core

  1. Strength: Man Maker {Row + Yogi Squat Bicep Curl + Thruster} {10 reps}
  2. Strength: Lying Overhead Pull + Leg Lowers {10 reps}
  3. Cardio/Power: Sprinter Sit Up + Punch {30 seconds}

X 2 Sets

If you prefer a workout with images depicting each move rather than the full-length workout video, check out these 5 Upper Body Exercises for Women or these 6 Exercises for Toned Arms.

pregnancy workout | prenatal workout

Grain Foods Foundation

This post is in partnership with the Grain Foods Foundation.

The Grain Foods Foundation is committed to nutrition education programming. For more reasons to love bread, click here!

I say #YestoBread because whole grains are an essential part of keeping me fueled for strength and endurance workouts like this.

Pre Workout Carbohydrates

This is a sponsored post in partnership with the Grain Foods Foundation. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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upper body workout for women

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6 comments
  1. Needed a good strength workout after being sick and not having a lot of breathe the last few weeks, this was great! Ease back into cardio while getting a hard upper body workout. Thanks Lindsey!

    • Kim! Thanks for giving this workout a try! And glad to hear you’re feeling better; summer sickness is never fun. Thanks for giving this workout a try! -Lindsey

  2. Did this workout this morning! I was a little slow to catch on at times but it was great. I look forward to doing it again!

    • Yeah Gina! Thanks for giving the workout a try and yes, I hope you come back and do it again! And try the other full-length workout videos on the blog too! -Lindsey