25-Minute Upper Body and Core Workout with Dumbbells

Build strong biceps, back, shoulders, triceps, chest, and core with this 25-minute upper body and core workout. This workout can be completed at home in less than 30 minutes. All you need are a few sets of dumbbells.

25-Minute Upper Body and Core Workout

This dumbbell upper body and core workout consists of 4 circuits. Each circuit has 3 or 4 exercises: two or three upper body strength exercises and one plank variation. Complete each upper body exercise for 40 seconds and rest for 20 seconds before moving on to the next exercise. Complete each plank variation for 60 seconds.

Complete each circuit 2 times through before moving on to the next circuit.

HOW HEAVY SHOULD MY WEIGHTS BE FOR AN UPPER BODY WORKOUT?

You will want to select weights that challenge you while still allowing you to complete the entire 40 seconds with good form. The final three reps should feel very challenging. You have 20 seconds between upper body exercises to allow for a brief recovery period.

Try to lift heavy for this workout. You are stronger than you think!

Workout Equipment

Medium to heavy dumbbells. I used a range of weights for this workout. Generally, you will want lighter weights for the triceps exercises and heavier weights for the back exercises. I used a set of 12, 15, 20, and 30 pound dumbbells. You may wish to lift lighter or heavier depending on your strength and fitness level.

Yoga mat or exercise mat. While not strictly necessary, you might like to use a yoga or exercise mat as we are getting down onto the ground for push-ups and planks in this workout.

Workout Instructions

Your workout looks like this:

• 4 circuits, each consisting of 2-3 upper body exercises and one plank variation.
• 40 seconds of work/20 seconds of rest on the upper body exercises
• 60 seconds of work on the plank variation
• Complete each circuit 2x through before moving on to the next circuit.
• Complete a dynamic warm up consisting of jogging on the spot, jumping jacks, arm circles, triceps stretch, and cat cow prior to beginning.
• Cool down with static upper body stretches.

Workout Outline

Circuit 1: Back and Biceps

• 1 ½ bicep curls (40 seconds, rest for 20 seconds)
• Reverse grip bent over rows (40 seconds, rest for 20 seconds)
• Forearm plank (60 seconds)

Complete circuit 1 2x through.

Circuit 2: Shoulders and Triceps

• Push press (40 seconds, rest for 20 seconds)
• Tricep dips (40 seconds, rest for 20 seconds)
• Side plank dips (30 seconds/side)

Complete circuit 2 2x through.

Circuit 3: Chest and Back

• Pushups (40 seconds, rest for 20 seconds)
• Lawnmower pull (40 seconds, rest for 20 seconds)
• Windshield wiper plank (60 seconds)

Complete circuit 3 2x through.

Circuit 4: Shoulders and Arms

• Bicep curl to shoulder press (40 seconds, rest for 20 seconds)
• Tricep kickbacks (40 seconds, rest for 20 seconds)
• Alternating bicep curl with isometric hold (40 seconds, rest for 20 seconds)
• Spiderman plank (60 seconds)

FAQs

How often can I work my upper body?
As part of an all-around fitness regimen that includes both strength and cardiovascular exercise, I recommend focusing on the upper body 1-2 times per week. My preferred workout split is 1 upper body day, 1 lower body day, and 1 full body day interspersed with cardio days (running, cycling/spin, or HIIT cardio).

Do you have any lower body and full body workouts that I can add to my routine?

Yes, I have a collection of workouts for you to try. Here are a few recommendations:

• Total Body AMRAP Workout (45 Minutes)
• 35-Minute Bodyweight Strength and Cardio EMOM Workout
• 46-Minute Lower Body AMRAP Workout

What should I eat after a workout?

I have a collection of high protein recipes that help speed muscle growth and recovery. Try these egg, pesto, and sweet potato breakfast burritos!

Egg, Pesto, and Sweet Potato Breakfast Burritos