This workout serves as Day 2 of our FREE 5 Day Challenge—Spring Into Fitness but can be used as a standalone workout anytime!

This session is designed to build upper body strength, endurance, and stability through controlled compound movements and targeted isolation exercises. Using light to moderate/heavy dumbbells, you'll focus on muscular engagement and form while maintaining steady intensity.

Focus & Benefits

This upper-body workout targets the chest, shoulders, back, biceps, and triceps, combining steady tempos and controlled holds to maximize muscle engagement. The combination of strength-building circuits and a speed round ensures endurance, stability, and definition.

Equipment

• Light to Moderately Heavy Dumbbells (I’ll be using 10-25 lbs)
• Optional Mat for comfort during chest block, kneeling, and cooldown exercises

Tips & Helpful Information

• Focus on Form: Maintain control throughout each movement to maximize strength gains and prevent injury.
• Rest Strategically: Use the 10-15 second rests to reset your form and prepare for the next set.
• Choose the Right Weight: Aim for a weight that challenges you while allowing proper form.

I designed this workout to allow you to use the same weight selection across each circuit, minimizing adjustments between sets so you can maximize your rest time and keep the momentum going.

Difficulty & Modifications

Rated Level 3 out of 5, this workout is designed for intermediate fitness levels. Beginners can reduce weights or reps, while advanced lifters can increase resistance or slow down the eccentric phase for added intensity.

Workout Overview:

Warm Up: 30 Seconds Each Exercise

• Standing Y + W Dynamic Retractions
• Arm Swings 
• Chest Opener + Hug
• Dynamic Overhead Swing + Side Bend R
• Dynamic Overhead Swing + Side Bend R
• Thread the Needle R
• Thread the Needle L

Block 1 (3 Rounds) 35 seconds on, 10 seconds of rest. 15 seconds rest between rounds

• Chest Press Iso Hold Wide Grip Alternating (2 reps)
• Chest Press
• Underhand Grip Row
• Gorilla Row 

Water Break

Block 2 (3 Rounds) Speed Round, 20 Seconds On, 10 Seconds

• Upright Row Pause
• Curl Iso Hold R
• Curl Iso Hold L

Water Break

Block 3 (3 Rounds) 35 Seconds on, 10 seconds rest, 15 seconds rest between rounds 

• Overhead Tricep Extension
• Shoulder Press
• Kneeling Cross Body Curl
• Kneeling Curl to Press

10 seconds off

Cool Down: 1 minute Each Exercise

• Kneeling Wrist/Forearm Stretch 
• Seated Forward Fold
• Seated Spinal Twist R/L
• Neck Release Stretch