This one hour at home upper body workout requires only a set of dumbbells, but in all reality, a lack of equipment is not enough of an excuse to keep you from attempting this routine – you will be doing enough reps that you will be feeling it in your muscles, even if you don’t use any weight at all.

If you don’t have any weights at home, focus on working against yourself throughout the entire routine and you will still get in a great workout for the arms, back, and shoulders.

Routine Structure
5 Minute Warm Up
12 Tabata Workout; Upper Body Exercises (48 Minutes) – 20 On 10 Off x 8 for four minutes total each
5 Minute Cool Down and Stretch

5 Minute Warm Up; 45 Seconds each
Slow High Knees
Toe Touch Kicks
High Knee + Twists
Jog in Place
Jumping Jacks
Squats + Ventral Pulls

12 Exercises (48 minutes)
1 Chest Presses
2 Reverse Fly
3 Overhead Presses
4 Dumbbell Pullovers
5 Bicep Curls
6 Tricep Extensions
7 Chest Fly
8 Bentover Dumbbell Rows
9 Lateral Raises
10 Bentover Ventral Pulls
11 Hammer Curl
12 Skull Crushers

5 Minute Cool Down - 20 seconds each

How many calories does this burn?
We estimate that this routine burns 5-9 per minute, or 300-540 calories total, with the wide variance in that estimate being due to the wide range of factors that influence caloric expenditure. You can bump up the amount of calories that you burn with this routine by making sure that you are lifting a weight that challenges you the whole time (making sure that you never compromise proper form). Remember, with strength training, it’s less about the calories burned while you are doing it, and more about the lean muscle mass that you are building, that will help you get an elevated metabolic rate over the long(er) term.

We aim to bring you 3-7 new workout videos every single week, but with some of the demands of our work right now (we have some big things up our sleeves for you guys that we will share soon), we have been having trouble keeping up with the workload.

For that reason, we decided to start trying out a couple of new ways that we could keep bringing you lots of new workout videos, without sacrificing quality or driving ourselves mad with mile long to-do lists and no sleep. So, we are not changing the way that we film or the way that we structure our workouts – our voiceovers are not something we are trying to stop doing, and we aren’t switching to this style of filming from now on – this is just something new that we tried so that we could bring you guys a new, long workout video, and so that we could get away from our computers and get in a good sweat ourselves. Let us know if you liked it!