Hello Everyone!

Grab your dumbbells for this quick upper body workout. This quick home exercise routine will work your arms, shoulders and back. The intervals are short: 20-seconds of maximum repetitions followed by 10-seconds of rest, but you will really feel the burn as you build strength and endurance.

You will need a little bit of equipment: a chair and two dumbbells. If you don’t have dumbbells grab something to add a little resistance to your workout.

Each section of this workout routine will take 4-minutes with a short break in between segments. Because each section is only 20-seconds you can really push yourself to get in maximum repetitions (still with good form!) because your muscles will experience less fatigue during your workout.

I used two 12-pound dumbbells during this workout routine. You want to choose a weight that will challenge you, but that you can complete the full set of reps with good form. The last couple of reps should feel tiring.

Keep some water handy to stay hydrated and quench your thirst in between rounds.

You can do this workout on it’s own, repeat it or pair it with another workout. I love these quick and efficient workout routines, because it’s so much easier to fit into a busy schedule, but you still get fantastic fitness results.

If you want to learn a little bit more about Tabata workouts, check out this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/

Have fun, and let me know what you think of the workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

1. Decline Pushup
2. Dips
3. Incline Push-ups 
4. Forward Punches

1. Curls
2. Bent Over Row: Right
3. Bent Over Row: Left
4. Tricep Drop

1. Lateral Raise
2. Forward Raise
3. Shoulder Press
4. Upright Row