35-Minute Dumbbell Arm Workout | Upper-Body Strength + Power Circuits

If you're looking to build some seriously strong arms, this workout is for you. Hit subscribe to my YouTube channel and get all my free at home workouts. Or better yet, click that join button and join 5,000 other women in my YouTube membership community where we are reaching our fitness goals every single day. All right, team, welcome to your at home arm day. I'm joined by the amazing Rachel. Hi. She'll be offering some modifications throughout today's workout and some standing options if you want to stay standing. Otherwise, you can join me. We are going to build some seriously strong arms today using just a set of dumbbells. We have anywhere from 15 to 25 pounds with us, so run the rack, go heavy if you can. It is a mostly strength focused workout. It looks like this. You have four sets. Each set has three exercises. You're going to do two strength exercises followed by one power exercise. We do the strength exercises twice, counting reps, 8 to 10 reps. And then you're gonna do that power move just one time for 30 seconds before you transition to the next circuit. You ready to do this, Rach? All right. It's gonna be fun. I'm ready too. We're gonna knock it out. We're gonna hit shoulders back by try chest. We are gonna hit it all and use just our dumbbells. So let's get started and get warmed up before we jump into this rep drop format. All right, we're gonna start with just some elbow circles so you can glue your elbows in at your sides. You're just gonna rotate the arms out. We hear a lot about, like, elbow tendonitis or some elbow pain. Good. Just to give them a little love, get some blood flow in there. You can switch directions. Bring it in. Nice. Now we're going to paint the fence. So fingertips are going to face you. On the way up. They face the ceiling. On the way down, face the floor. Nice stretching through the wrists and forearms because we're going to be holding those weights for a lot of reps today. All the way up, fingertips and down. Nice. Switch directions. Two more. Just like this. Down. One more time. Fingertips to the ground and all the way down. Now take those hands around the back. Big chest expansion. Open the chest. Pull the knuckles off the tailbone. Nice. From here, give me shoulder rolls to the back two. Rolls to the back two. Now switch direction to the front two to the back, to the back for two. To the front, to the front for two. Nice. From here, you're gonna hinge over. We're gonna go fly. So thumbs Are gonna go straight up to the ceiling. Out at a 45. And now right to the side. To the side. Do it again. So straight up 45 degree angle and to the side. Nice. Do it again. Straight up 45. To the side. One more time. Go straight up 45 and to the side. Nice. From here, your hands are going to hit the mat. You're going to step back and find a high plank position. You can drop down to the knees. We're going to start with some shoulder taps. So opposite hand, opposite shoulder. Tap it up for eight. Seven, six. You got it. Five, four, three, two. One, two. Push ups knees or toes. Take it down. Up, down, up. Nice. Drop to all four. Little cat cow. Drop the belly. Lift the chin and reverse it. Mine goes up towards the ceiling. Nice. From here, take your wrist back to you. So fingertips face you. A little back rock. Little forward rock. Little back rock stretching through those forearms. Nice. Now flip the palms in to face each other. Fingertips face each other. And just give me some shoulder rolls around the wrist. And go counterclockwise. Then you can go clockwise. Nice work. Awesome job. Find a nice neutral tabletop from here. Right hand behind the head. T spine rotation. Drop the able the elbow. Rotate through the spine. Drop the elbow, rotate through the spine. Gaze is going to follow that elbow up to the right. Nice work. Down. Can you get a little bit more rotation each time you open? A little bit more rotation. One more time here. Down a little bit more. Nice. From here, if you're able to tuck your toes, knees are going to hover. Push up and back down dog. Then come back. So knees hover this time. Can you reach right hand to left ankle? Come back to bear. Now reach left hand to right ankle. Reaching back, gazing under your armpit. Drop to bear. Reach opposite hand opposite ankle. Gaze under that armpit. Do it again. Drop. Lift open opposite arm opposite. Nice. One more each way. One more each way. Reach and open. Gaze under that armpit. Lengthen. That feels really good. One more time. Right here and open. Drop all the way back down to that tabletop. Left hand behind the head. T spine rotation. Drop the elbow open. Gaze follows the elbow. Drop and open. Nice work. Drop and open. Two more just like it. Come on. Keep rotating through that upper mid back. Nice mobility. Move Right here. Open. Nice work. Awesome job. From here, tuck the toes all the way up. Walk your hands back to your feet. Grab opposite elbows or biceps. Just sway it out. Bend at the knees all the way up to the top. One vertebrae time. Two shoulder rolls. When you get to the top we jack it out. Here we go. Jacks or taps. Jacks or taps. Nice. Jacks or taps right here. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Are you warm, Rach? She's warm. I'm warm. Let's grab some water. And we're gonna jump into circuit one. We're gonna start off on the shoulders and knock them out right away. You got a shoulder press for 10 reps, a lateral raise for 10 reps, repeat it, but you drop the reps to 8. So we go 10. 10, 8, 8. Shoulder press and lateral raise. We're going to knock out shoulders right away. All right, let's see if I can do some shoulder presses with some twenties. Let's go 10 reps. 10 reps. All right, so you're just pressing those weights overhead. Take a sacred stance. Feet can be neutral. Doesn't matter. Arms are going to come up to that 90 degrees. We're going to press. If you have heavy weights and you want to alternate your arms, that's an option. We go for 10. Ready, Rach? Let's do it. Here we go. Rack them. We push. 10. Here we go. Go. 10. Nice. 9. Inhale down. Exhale. Push. You got it. Nice work. That's five. I like to go in reverse order for the final five. Whoo. Four. Come on. Three, two, and one. Whoo. See how I was squinting there? Rachel was smiling. Those last two to three reps should feel challenging for you. I'm gonna lighten the load for lateral raises. Same thing. You can alternate arms at the same time. We're going for 10 reps, pulling just up to shoulder height. I don't like to go to the side. I like to go more to a 45 and lead with my pinky. Okay, we go 10 reps in three. Three, two. Let's go. Lift 10. Nice. Nine. Lower with control. Don't let those weights just fall back to the body. You're lowering with control right up to shoulder height. 45 degrees. Soft bend in those elbows. Lower with control. Nice work. You got it. Come on. Lift. Nice work. Three more. Go. Three. Four. Knocking shoulders out right away. Go to finish it. Go. 1. Shoulders and I are Rachel and I's least favorite upper body muscle group. They're just hard. We do a lot of shoulders, so I was like, I'm gonna get them out of the way. The good news is you drop down to eight reps. Same thing. Shoulder press, eight reps. You can do anything for eight reps. Come on. Go heavy. Remember, if those last two to three Are not challenging for you. My challenge to you is to increase your weights. Go up in weights. Here we go. Rack em. We go in three. Two. Let's go. Push. Eight. Push. Seven. You got it. Six. Nice work. Five. Awesome job. Four. Yes you can. Three. Woo. Two. Come on, Boulder shoulders. One. Woo. There it is. The challenge. The last couple are tough. They are. We have had this before. But I think the most challenging move to go up in is the lateral raise. So I'm going to drop back to my 15s. Just like the hardest exercise to go up in weights. You got eight of them flying out to the shoulders. Eight reps in three, two. Let's go. Go. Eight. You got it. Seven. Nice work. Six. Come on. Get those weights up. Five. Lower with control. Four. Keep breathing through it. Three gallons. Two. One. Awesome job. Nice work, team. Set the weights down. That is your shoulders. And we're going to do a power move. It's 30 seconds on 30 seconds. Rachel has your standing option. She's gonna grab a weight press. Jacks if you're with me. Shoulder taps if you want to add a jack so you're in a plank. Shoulder taps is your option. Or you can jack and tap. Jack and tap. Jack and tap. It's 30 seconds. Shoulder taps or jack and tap. Your 30 second timer starts in three, two. Let's go. Jack and tap. Jack and tap. 30 seconds. Little bit of power to shake it out and. And then we're gonna move on to circuit two. Targeting the back. Moving onto back. We love back. Mine and Rachel's favorite muscle group to work. Yes. Nice work, team. What would it look like If I said 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Awesome job, team. Nice work. Grab a quick sip of water. Shake it out. Circuit two is back. We have a single arm back row, 10 per side. Now we have a back fly. Back row. Back fly. Back row, back fly. I'm gonna go to one weight because we're doing single arm. Heaviest weight you have right there. Rack it. Let's do left arm first. For all the self pause. You can go right here. Single arm, elbow to hip. Rowing. You have 10. 10 of them. Yes. 10. Single arm back rows. We go in three, two. Let's go. Elbow to hip. Lower with control. I like that. Lower. Get a nice full extension. Lengthen through the muscle contract. Think about creating as much length as you can. And then contract and pull. Nice reach and lengthen. Contract. Holding at the top for just a second. Shoulders and chest are parallel to the ground. Could always place this Other hand on a bench, if that's easier for you. You got three left in you. Come on. Go. Three. Nice work. Go. Two. Awesome job. And one. Set it down. Nice work, team. I'm going to lighten the load again. We go back fly. You can alternate your arms or fly at the same time. You have 10 of them like you're opening a newspaper. Soft bend in the elbows. Hitting a little bit more of the upper back here with the back fly. Back fly. 10 reps in three, two. Actually, I'll go feet parallel. Here we go. Fly again. This is a lower with control move. You got to lower with control. Nice work. You got it. That's four. Awesome job. Nice neutral neck. Gaze is slightly in front of you. Awesome job, team. This is another move that's been hard for me to go up in weights. This one's. Yes, I hear that. One more rep, team. One more rep. Nice work. That's your 10 reps. Single arm, right arm this time. Right arm this time. Single arm row on the right. Lat raises, back fly, chest fly. Anytime you have a long lever, farther the weight is from the body. It's hard to go up and wait. It's hard. All right, here we go. Back row in three, two. Let's go. But the dumbbells nice and tight to the body here on this one. So see how heavy you can go for me on this single arm row. Isolating just one side at a time. Elbow to hip pocket. Nice length. Nice lengthen at the bottom, contract and hold at the top. Lengthen, contract and hold. Nice work, team. Come on, you got four. Let's go. Three. Strong back, strong biceps. Two. One more. One more pull. Nice work. Set it down. Back to back fly. This time you only have eight on the back fly. Eight reps on the back fly. Then we're gonna go into that power move. It's a row clean and press. Row clean and press those shoulders. They're not done yet. Here we go. 8. Back flies hinge over chest parallel to ground. We fly in three, two. Let's fly for eight. You got it. Seven. Nice work. Six. Stay with it. Come on. Five. Four, Three, Two. Give me one more. You got this. One more. One. Nice work. Woo is right, Rachel. All right, now we go for your power move is a back row clean and press. Double row clean, push. Double row clean push. And Baro, you're 25. Yes, ma'. Am. We only got to do it for 30 seconds. Love it. You only got to do it for 30 seconds. Try and go heavy. Row clean, press 30 seconds. Power move. Row, clean, press big. It's compound, it's athletic. Here we go. We go in three, two. Let's go. Hinge, pull, clean, push. If you're going a little bit heavier like me, you can give me a little 2 inch dip drive for that shoulder press. And use a little bit of legs here. 30 seconds. This is your power move. Row, clean, push. Nice. Hinge, pull, drive, push. 10 seconds, you got this. Row, clean, push. You only do it once for three, two, and you're out. There it is. There it is. Give it back to you. Moving on. Circuit three. Biceps and triceps. Grab some water. Biceps and triceps. Do a bicep curl for 10 reps and then 8 reps. You have overhead tricep extensions for 10 reps and 8 reps. We get into these 10, 8 to 10 rep range. Really gotta challenge yourself. Those last two to three needs to be challenging. Especially because we're only doing two sets back to back. All right, grab the weights you want to use for bicep curls. Grab the weights you want to use for bicep curls. You have 10 of them, 10 standard curls. I'm going to go with rotation. So palms start facing in. They'll face out at the top in 3, 2. Let's go. Curl 10. Lower with control. Curl 9. Adding a little bit of rotation, rotating through the two heads of the bicep, the short and the long head. Palms to shoulders, palms to thighs. Palms to shoulders, palms to thighs. You'll notice the majority of these movements. We really have to isolate the eccentric portion of the movement. The way down. The weights are not dropping. We lower with control for 3. Nice work. Lower with control for 2. Awesome job. You got one more bicep curl in you. Here we go. All the way up and all the way down. Look at Rachel crushing those 20 pound weights. I'm working on it, you guys. She's gonna walk down the aisle with her bouquet and everyone is gonna say, I'm gonna weigh 20 pounds. You have 10 overhead triceps. Gonna try and go heavy here. It's one dumbbell. Hide it, show it. 10 reps. Let's go. Back of the arms buys and tries to 10 in 3, 2. Let's go. Hide it, show it, hide it, show it. Nice work. Yes, team. This brings you to five. Five more. Go. Five. Four. Exhale on that push. Three. Elbows tight. Two, one. Nice work, guys. If you did not feel that challenging, go up in weights next time. Down to eight. Eight bicep curls. Eight bicep curls. Oh, yeah. We're going to go for it, Rach. We're going to go heavy. We're going to go heavy. We're here to challenge you, right? You're dropping reps. You're dropping reps. Eight reps. We're curling. Eight reps. In three, two. Let's go. I know Morgan said when she did this workout, Holy bananas. I got to failure a couple times during this workout. Using 15 to 20 pounds, this might be one of the hardest arm workout ever, right? And it's not necessarily. We're not jumping around. We're not doing anything crazy. It is just slow, heavy strength. You have three more. Go. Three. Nice work. Go. Two. Awesome job. Last one, right here. Big curl. And down. There we go. I'll give it back to you because we only need one weight for triceps. Overhead triceps, you got eight of them. Overhead triceps, you got eight of them. We go in three, two, one. You'll notice we're switching sets here too. We did shoulders and back where you had two muscles, back to back where you're working the same muscle group. Here we're working contrast groups, bicep and tricep. So maybe you can go heavier. Come on. You got 3, 2, 1. Nice work. Awesome job, guys. Quick water break, and we got a power move for you. If you're with me, you're giving me one tricep push up. Elbows are going to graze the rib cage. Stand up, burpee, stand up, bicep curl. Tricep, push up, burpee, stand up, bicep curl. That's a mouthful. Rachel's got your standing option. She's gonna give me a squat curl, right, Rach? Yep. Squat curl. All right. If you're with me, it's 30 seconds. Hit the deck curl, tricep, push up, elbows, graze that rib cage. You're there in three, two. Let's go. Hit the deck. Tricep push up. Jumper, step up. Stand up. Bicep curl. Set it down. Jumper, step back. Tricep push up, jumper, step up. It's 30 seconds right here. Come on, come on. You got it. Team and curl. Awesome job. This is your power move. This is your power move. Meant to raise your heart rate a little bit. And then we're already onto circuit four, which we hit the mat for. We're going chest in four. Three. Give me one more because you can. Two and finish. Nice work. Hitting the mat first. Circuit four, chest. Gonna go back to working that same muscle back to back. Cause chest is a large Muscle. So we go chest press into a chest fly. 10 reps the first round, 8 reps the second round. Right. Power move, more push ups. Push up to tee. Once we have a good upper body workout. If I didn't ask you to do some, didn't ask you to do it. Reaching for that weight again. We're gonna go heavy chest, second largest muscle group behind the back. Okay. You only got to do 10 reps. What is your 10 reps look like? Okay, what weight are you using? Chest press. Arms are slightly lowered, not in line with the shoulders. Not goal posted. Where do you got the most leverage? Push from there. 10 reps in three, two. Let's go. Exhale, push, inhale down. The first one really doesn't count. So there's one. You're just getting it off the ground. There's two. Nice work. There's three. Awesome job. Four. You got it. Five. Halfway there. Are they starting to feel heavy or maybe you can go up and wait next time. Good to notice where you're at. You're never gonna get stronger if you don't challenge yourself. It's good. You got to get a little uncomfortable right here. Get uncomfortable for one more and you're done. Nice work. Now you're gonna go to a chest fly. I'm gonna challenge myself. Normally I do flies with 15s. Slowly getting there. We're gonna do flies with 20s today. Flies with 20s today. You got 10 reps. Stop bending those elbows going out to that arc and closing it in three, two. Let's go. Open and close. That's one. Nice work. Every time you see me go up in weight on camera, it took probably 100 workouts off camera to get there, right? Not necessarily what you see on camera. It takes a lot of work when no one's watching. When you get up at 5am and you put in these reps and you. And no one's watching when you do it over nap time. And no one's watching when you do it right before bed. And no one's watching. It all counts. It all matters, guys. Right here. Come on. Two more reps. Nice work. Keep putting in the reps. Keep putting in the work. I promise it will pay off. Nice work. That's 10. Right? Back to it. We go down to eight. Maybe you can go up in weights. You got eight chest press, then you got eight chest flies. Let's go. Rack them. That first one. Getting off the ground doesn't count. Ready? Push it up. 1, 2, 3. Push it up. We go eight from here. Inhale down. Exhale, push for eight. Come on. I want to challenge you to go heavy here. Seven. You got this. Six, let's go. That cue you said about pushing something, that changed the game for me on chest presses, right? You said, like, picture you're pushing a semi truck, and automatically my arms went in the right place. Just picture that visual. One more. You got to think about where you have the most leverage. It is not out at 90 degrees. We got to keep those shoulders healthy, right? All right, Chest fly. Chest fly for eight. Chest fly for eight. Come on. You're almost there. We fly in three, two. Let's go. Open with control. Exhale close. Inhale lower. Exhale close. Nice work. Come on. You got this, team. Yes, you can. One rep at a time. Getting stronger, getting stronger. Nice work. This is for five. Three more. Three more. Come on. These last three. This is where it gets hard. This is where you gotta fight, where you gotta use your breath. Focus on the form. Come on. One more rep. Yes, you can. All the way out. All the way in. Nice work. Eight. There it is. Weights go off to the side. You're giving me a push up to a tee. A push up to a tee. Nice work. One push up to T. One push up to side plank. Rachel's going to do them kneeling. I'm going to do them on my toes. It's 30 seconds. Push ups never feel harder than after a heavy chest press and a chest fly. So now's a good time to test yourself in the fire. How does it feel to get uncomfortable today? One pushup, one side plank. 30 seconds in three, two. Let's go. Push up, open to T. Set it down. Lead with the chest pushup. Nice. The pushup is a great chance to test what Rachel was talking about. Where are my elbows falling? Where do I have the most leverage to push myself up off the ground? Not when my arms are out at the side at a tee. If I'm looking at you from a bird's eye view, your elbow should look like an uppercase A. Come on. Nice work, guys. You're in it for 5, 4, 3, 2. We all got to do one more pushup. Whoo. Yes. Rachel wins. Grab some water. Grab some water. All right, you know what's coming. It's the strip set. If you've done the leg version of this workout, I'll link it for you in the description below. If you've done the leg version, you know what happens. There's a strip set. We go through every single exercise one more time, right? Every single exercise. One more Time. We're gonna do eight reps. Eight reps of every single move. One more time. Can do anything for eight reps. In the leg workout, you did 10, so you can do anything for eight. Eight reps. Shoulder press. Let shoulder raise. Okay. Back row, back fly. We knock it out. You ready, Rach? Let's go. Let's do it. Eight shoulder presses. I'm looking at these twenties after doing that chest. I believe in you. I think you can do it. I believe in you. Rachel said so. Eight shoulder press. It's just eight. Come on. Eight moves. Eight reps. Woo. Let's go, team. Racket. You go in three, two. Let's go. Go eight. Seven. It feels heavy. No, they're flying. Lindsay. Look at you. Five, four, three. Come on. Two. Come on. One. Whoa. Holy bananas. Eight lap flies. Eight lat shoulder raises. Come on, eight. We go in three, two. Let's go. Go. Eight. Seven. Nice. Six. You got it. Five, four, three, two. This is where the eyes just get squinty. One single arm. Get that heavy weight. Eight on the left, eight on the right. Single arm rows in three, two. Let's row. Pull eight. Seven. Nice work, team. Six, you got this. Five. Stay with it. Four. Three, two, one. Switch your side, switch your side. Here we go. Eight on the right. Eight on the right. Let's row. Pull eight dot seven. Come on, six. This is the bonus round. You won't do if you are working out alone. But we're here, we're here to do it together. For three. Come on. For two. Yes, you can. And one. Nice work. Back fly. Back fly for eight. Back fly for eight. What did we call this in the leg day? The hundred rep bonus round. We're gonna be closer to like 80 reps, right? Because we're doing 8. We go on 3, 2. Back fly. Fly for 8. Come on. 7. Nice work. 6. You got it. 5. Awesome job. 4. Stay with it. 3. And 2. And 1. Whoo. Bicep curls for 8. Bicep curls for 8. Got both of them over here. Let's see if we can do this. Come on. Eight curls. Let's go. Eight curls. Let's switch to hammer to mix it up. Hammer curls in three, two. Let's go. Curl. Eight. Seven. Come on. Six. You got this. Five. Overhead triceps in four. Three. Strong arms, strong arms. Two and one. Woo. There's a lot more moaning and groaning going on in this one. Eight overhead triceps. Let's go. Come on. It's eight. Seven, six. You got this. Five. Chest press in four, three, Two, one. Right on your back. Chest press, chest fly. Chest press, chest fly. Eight of them. Let's go eight. Chest press eight. Chest flies in three. You got to start with them up top. That first one doesn't count. 2. Let's go. Exhale. 1. Inhale down. Exhale. 2. Inhale down. ExHale. 3. Let's go four halfway. Give me four. 3, 2, 1. Onto chest fly. Chest fly for eight. This is some serious strength right here. If you like this workout, if you like these basic moves, if you like the heavy strength, you are going to love Overload 30, our new two week strength program. I'll link it for you in the description below. Chest fly for eight. In three, two. Let's go soft bend in those elbows. Fly. Eight. You got it. Seven. Stay with it. Come on. Six. You want to see results? It's following a plan, guys. It's following a plan. Split training days like this and following a plan. Come on. Yes, you can. Exhale, Pull together. Two more. Two more. Inhale, down, Exhale, pull. Last one. Inhale down. Exhale, pull. Whoo. Made it through all the strength moves. You ready for a little ab burnout? Ready for a little fun? Ab burnout. Let's do it, Rach. Let's go. Let's do it. 30 seconds per ab move. 30 seconds per ab move. Let's have some fun. Let's burn it out. Rachel's going to have your modifications. Man, my face is sweaty. Sweaty face. Sign of good work. Here we go. Doesn't have to be all out hiit training to see results. Tell you what, I'm going to feel that arm day tomorrow. 30 seconds. I'm giving you a reverse crunch. So dumbbell goes overhead, pull the knees in. Overhead, pull the knees in. Rachel's got dead bug. 30 seconds here. In three, two. Let's go. Extend and crunch. You want to make it harder. Neck and shoulders are lifted off the mat. Engaging my lats here with that dumbbell. Overhead pull, knee tuck. Nice knee tuck. Inhale, extend, exhale, pull Together. Inhale, extend, exhale, pull. Nice work. Quick little ab burnout. Because we love adding some abs on arm day, don't we? Arms and abs, it's like they go hand in hand. Five, four, three, two. One more. Whoo. Okay, hold each other that dumbbell if you want it. Chest press with scissor chops. Down, up, down, up. Three, two. Let's go. Lower, lift, lower, lift. Closer your legs are to the ground. Harder it is. Rachel's gonna add a knee bend. Inhale, down, exhale, push Inhale down. Exhale. Push. Whoo. If your chest isn't on fire yet, it is now. Come on. You got it, team. Yes. Final five, four, three, two, and one. Up to the seated position. Seated twist for the finish. Seated twist for the finish. This is it. Last 30 seconds in three, two. Let's go. Twist, twist, twist, twist. Taking that dumbbell to hip. Don't have to rip out these reps. Nothing fancy. Get that dumbbell to hip. Come on. Last 30 seconds right here. Finish strong. Seated twist. Yes, you can. Way to go, team. Strong arms. It's like an isometric bicep hold as you twist. Whoo. Finish it. 5, 4, 3, 2. One more and you're out. Whoo. Set it down. So proud of you. Arms like. Definitely not washing the hair today. No hair wash. Definitely not washing the hair today. Whoo. Whoo. So effective. So effective. Like the little power moves in between. Heart rate got high. We're nice and sweaty. We got that glow. We got that glow. And it always feels good when you're on the other side. So let's shake it out. Little stretch. Tabletop position. Hands are gonna go nice and wide. Alternating shoulder drops to the mat. Drop shoulder and ear to mat. Up drop shoulder and ear to mat. Nice work, those shoulders. Definitely felt it today for me. Nice work. Shoulder and ear to mat. One more. Other side. Shoulder and ear to mat. Walk those hands in. Fingertips face you again. Forearms. We're holding those weights for a long time. Little back, little forward. Rock. Little back and forward. Little back and forward. Nice. Now put those palms this way. Little cat cow. Drop the belly. Lift the chin. Wag your tail. Reverse it. Spine up towards the ceiling. Tuck the hips towards the wrist. Find a nice neutral spine. Flat back. Big inhale. Right arm reaches. Exhale. Thread shoulder near to mat. A little different stretch. Right. You were hitting the internal shoulder when we're doing the shoulder rolls. Now we're getting the outside of that shoulder. Oh, that feels good, doesn't it? Nice work. Back to center. So proud of you for showing up, putting in the work, lifting those heavy weights, building muscle. It's going to pay off one rep at a time. We always love to hear your feedback in the comments below. Let us know what you think of this rep format versus timed intervals. Always fun to mix it up. Back to center. Puppy dog. Hips stay high. Hands walk away. Forehead hits the mat. Big inhale through the nose. As you exhale, think about lengthening through your lats right there. Let your armpits just melt down towards the ground. Big inhale. Do it again. Big exhale. Lats melt to the ground. This time. Bend at the elbows. Reach the palms towards your neck or towards your upper back. Tricep stretch from a puppy dog stance. Big inhale here. Big open mouth exhale. Do it again. Big inhale through the nose. Big open mouth exhale. We're gonna do it one more time. Third breath is the biggest breath of your day. Big inhale through the nose. Big open mouth exhale. Way to put in the work. Way to work hard. Way to show up for yourself. So proud of you. Way to go, Rach. High fives. We'll see you back here on the mat for another workout soon. Awesome job knocking out that arm day. If you loved it, hit subscribe to my YouTube channel. If you want to see the leg day version of this workout, it's right here for you. Otherwise, I'd love for you to join me in a two week strength challenge to get stronger together. You can find that playlist right here. Have a great day.