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Today’s upper-body dumbbell workout uses weights to help youtarget your biceps.
Katie Thompson
In the superman exercise, just check that you’re being mindful of your low back.
The standing oblique crunch is also asneaky absand upper-body exercise.
Don’t forget to do aquick warm-upfirst, then get started below.
The upper-body dumbbell workout below is for Day 26.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the AMRAP.
You’ll need two dumbbells for this workout.
Bonus: AMRAP(As Many Rounds As Possible)Do 10 reps of each move below in order.
Complete as many rounds as you’re able to in 4 minutes, resting as little as possible.
Squeeze your glutes and lift your feet off the floor as well.
Be mindful to not crunch your low back as you lift.
This move is not about flexibility, it’s a strength move.
Extend both of your hands overhead (so you’re flying like superman!
), then engage your shoulders to pull your arms back to their goalpost position.
Exhale as you lower everything back to the floor.
Make it easier:Do not lift your feet off the floor.
Focus on just lifting your upper body.
Engage your core as you lift your right knee and pull your right elbow down to meet it.
Your knee should come to about hip height, and your elbow should tap your knee there.
You shoulder feel this in your obliques as a standing crunch, engaging your core to help with balance.
Focus on placing your right foot gently downnot just letting it slam to catch yourself from falling.
Do all the reps on one side, then repeat on the other side.
Squat to Biceps Curl
Stand with your feet hip-width apart and your core engaged.
Do a biceps curl by bending both elbows at the same time so the weights come to your chest.
This is your starting position.
Repeat the curl, bending both elbows and pulling the weights close to your chest again.
Now stand, squeezing your glutes and engaging your hamstrings to return to your starting position.
From this position, reach your right hand forward and tap the floor in front of you.
Continue to alternate sides, as you focus on keeping your hips steady throughout.
Make it easier:Take your feet wider than hip-width apart.
The wider apart your feet are, the easier this move should become.
After your last circuit, try the AMRAP.
Bonus: AMRAPDo 10 reps of each move below in order.
Tuck your tailbone and engage your core, butt, and quads.
This is your starting position.
Press through your forearms and pike your hips, creating an inverted V shape with your body.
Your head should now be between your biceps.
Pause for a second and then slowly lower back into your forearm plank.
In one smooth movement, bend your elbows to lower your chest toward floor.
Stop when your elbows bend to 90 degrees.
Without letting your hips drop, push back up to high plank position to return to your starting position.
(Optional) Modified Push-Up
You always have the option to drop to your knees instead during push-ups.
Bring your knees to floor, keeping neck, back, and hips all in a straight line.
In one smooth movement, bend your elbows to lower your chest toward floor.
Stop when your arms reach 90 degrees.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
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