A 25-minute upper-body workout using just a pull-up bar and one dumbbell. Two supersets performed five times each: dips to failure paired with dumbbell rotations, then archer push-ups to failure paired with single-arm dumbbell rows. Slow, controlled reps throughout.
25 minutes at home is all it takes. Stick to the basics, follow this plan.
Let's go.
These first 2 exercises are just the movement prep. So the first one is what I call a pogo twist. It's a pogo adding a twist into your feet and hips. You have 100 total. That's 50 on each side. We're still in the movement prep here. This one is what I call a pushup to downward dog toe touch. So you're going to go pushup and then into the downward dog. And touch your toe. Push up into the downward dog, touch your toe. You have 10 reps total. That's 5 on each side. That's just the movement prep. You have 2 sets, pogo, downward dog, pogo, downward dog, and then you move on to the real workout. Now the first real block or superset is a dip with a rotation. So you're going to need some bars for this. It's 10 reps or until failure, slow and controlled, getting a deep stretch in the pec and the triceps. And exploding up, squeezing your pecs to get the most out of it. Again, that's to failure, 5 sets, and then we're into the rotations. Immediately after you finish the dips with no rest, you're gonna grab yourself a dumbbell. You're gonna grab it on each end, and all you're doing is trying to punch your elbow to the middle. Okay? So 1, 2, 3, 4, 5, 6, 7, and you have 20 of those total, 10 on each side. And then a 1-minute rest, and we're going to repeat this block for 5 sets total. Now that you've completed 5 sets of that superset, we're onto the next block. Another 5 sets of pushups and a dumbbell rotation. I'm going to show you how it's done. This one's called an Archer pushup. So you're going to spread your arms wide to really focus on the chest and go one arm at a time. Let me show you how it's done here. So you widen your arms and focus on one at a time, explode, up. But if that's too challenging, you can do a regular pushup, slow and controlled like this, squeezing your pecs as much as you can, slow and controlled, thinking about every single muscle fiber. After you've pushed yourself to failure there, you go immediately into this single arm dumbbell rotation. It's like a dumbbell row, but we're adding a rotation, looking up at the sky towards your elbow, bringing your elbow all the way out and across. Okay. So you're gonna have your dumbbell on the ground and then it's a rotation like this, always looking up. You have 10 reps on each side. But let me recap it for you really quick.
Starting with the movement prep, we have 2 sets of pogo twists, 50 on each side, 100 total. Right after that is the push-up to downward dog, 5 reps on each side. You have 2 sets total. Block 1, dips to failure. Focus on controlling yourself rather than moving fast. Then supersetting that with a dumbbell rotation, 10 on each side. Now onto block 2, we're doing archer push-ups to failure, but if you can't do that, you can do regular push-ups to failure. And then you superset that with the single arm dumbbell rotation.
And yeah, that's the whole workout. Only 25 minutes, one dumbbell, all at home. Just be a little bit creative, push yourself to failure, and you can get incredible results.
