Smith TV

Fitness Made fun!

A 20-Minute Upper Body Workout to Sculpt and Define Your Arms, Abs & More

Sculpt and strengthen all the muscles above the belt with this full length, multi muscle upper body workout that you can do easily at home in a small space. We’ll be using two sets of dumbbells for this routine and very minimal space, making this the perfect home or hotel room routine to help you fit in workout without the gym — no excuses!

Level: All (adjust your weight to make the workout more or less intense)

Equipment: Two sets of dumbbells – one lighter and one heavier set of dumbbells (3-25 lbs, depending on level) (I’m using 5 lbs and 10 lbs)

Intensity: Moderate

Target the muscles in your arms, biceps, triceps, rear delts, upper back, chest, shoulders, back and abs with exercises like:

Warm Up
Y Raise
Triceps Kickbacks
Quadruped Shoulder Raise Front and Side
Split Stance Biceps Curl to Overhead Arnold Shoulder Press
Upper Back Rear Deltoids Rear Fly
Stepping Reverse Grip Biceps Curls
Overhead Triceps Extension with Alternating Lateral Side Leg Extension
Core Swing
Narrow Overhead Shoulder Press
Single Arm Rear Row and Triceps Kickback
Alternating Biceps Curls
Quadruped Front Shoulder Press and Triceps Extension
Negative Push Ups
Spine Extension with Chest Stretch
Triceps Stretch

For more upper body workouts you can do easily at home in a small space, be sure to check out our “Walk On: 21 Day Weight Loss Plan” program!

Like 2 People Liked this

3 comments… add one

  • Sandra Dee Borg March 19, 2016, 3:06 pm

    I love your workouts, Jessica. You are so easy to follow – I have several I do daily and have for about a month now. The 20 min mile is awesome – I usually do that twice in a row for 40 min then do it a second time later in the day. Gets my steps going and I also put light weights on my hands so it works my arms and gets my heart rate going. Also love your 20 min arm and 30 min interval. I have to download on my phone, so I can’t use your DVD’s – no room in my house for that unless on carpet and I can’t move my feet fast enough on carpet. Anyway, great job – I’ve turned many of my clients on to these workouts. Love Peanut too. Entertaining……

  • R. Pretzer April 25, 2015, 8:42 pm

    Thank you… Just what I need to get my arms nice and toned for the summer!

  • Momma O' Seven April 21, 2015, 5:13 pm

    Thanks! That was a great workout. I love weight workout with you!


Leave a Comment