30 Minute Beginner Upper Body Strength - RGOALS 4K #03
UPPER BODY ESSENTIALS
•
11-Nov-2026
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 354
Weights Used: 10-20lbs [4.5-9kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - Hug & Love Raises
02 - Step Jacks
03 - Windmill Sweeps
04 - Modified Push-ups
05 - Side Stretch
01 - Inchworms
02 - Strike Down Press L
03 - Side Step Curls
04 - Strike Down Press R
05 - Dbl Stack Push
06 - High Pull Curls
07 - Dbl Swing Walk-Overs
08 - Lawn MORES L
09 - Pike-Back Push-ups
10 - Lawn MORES R
11 - Step-Back Curls
12 - Kneeling Rows
13 - Kneeling Switch Press
14 - ISO Row Flys L
15 - Pull-Over Push-ups
16 - ISO Row Flys R
17 - Concentration Curls L
18 - Pop-up Tris
19 - Concentration Curls R
20 - Tri-Switch Rows
21 - Swimmer Push-ups
22 - Lawn Press L
23 - Twist Curls
24 - Lawn Press R
25 - Dead-Man Push-ups
Cool-Down
01 - Pot Stirs L
02 - Pot Stirs R
03 - Cat Stretch
04 - Side Stretch L
05 - Side Stretch R
06 - Rev Shoulder Stretch L
07 - Rev Shoulder Stretch R
08 - Shoulder Stretch L
09 - Shoulder Stretch R
My HR stats: https://flow.polar.com/shared/7eab1b9999a02de9800cabdbd209ea44
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.
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