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30 Min Beginner Back, Biceps, Shoulders & Anterior - START STRONG #04
Episode 1
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 234
Workout Breakdown:
Warm-up
01 - Single Leg Light Curl Press L
02 - Staggered RDLs L
03 - ISO Row Flys L
04 - Superman Holds
05 - Single Leg Light Curl Press R
06 - Staggered RDLs R
07 - ISO Row Flys R
08 - Back Swimmers
... -
30 Minute Chest, Back, Shoulders Workout - START STRONG #02
Episode 2
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 215
Workout Breakdown:
Warm-up
01 - Mod Push Plank Holds
02 - DB Chest Press
03 - Skull Crushers
04 - Kneeling Rows
05 - Arnold Press
06 - DB Row Kick-Backs
07 - Slow Mowers L
08 - Alt DB Back Flys
09 - Slow Mowers R
10 - Mo... -
30 Minute MAX Reps Upper Body Strength Workout - Sweat Party #16
Episode 3
Estimated Calories Burned:
145-305Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - MAX Push-ups
02 - DB Floor Dips
03 - Quick Chest Press
04 - W-Curl Pumps
05 - In & Out Mowers L
06 - Shoulder Shrug Press
07 - In & Out Mowers R
08 - DB Pike-Back Push
09 - F... -
35 Minute ABAB Upper Body Burnout Workout - 500 Degrees #23
Episode 4
Estimated Calories Burned:
171-352Equipment Needed:
Dumbbells + MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Dual Hang Snatch
02 - 8 Push Low Holds
03 - Dual Hang Snatch
04 - 8 Push Low Holds
05 - In & Out Coil Curls
06 - ISO Makers L
07 - In & Out Coil Curls
08 - ISO Maker... -
35 Minute Triple-Double Tempo Arm Workout - 500 Degrees #16
Episode 5
Estimated Calories Burned:
159-328Equipment Needed:
Dumbbells + Mat + Pull-up BarLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - 30 - Jump Pulls
02 - 45 - Standard Pull-ups
03 - 60 - Eccentric Pull-ups
04 - 45 - Lawn press L
05 - 45 - Lawn Press R
06 - 30 - DB Quick Push-ups
07 - 45 - DB ... -
35 MIN 500 MAX Reps Upper Body Workout - 500 Degrees #09
Episode 6
Estimated Calories Burned:
171-352Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - MAX Push-ups
02 - Piston Curls
03 - L2R Row Flys
04 - Kneeling Rows
05 - Quick Chest Press
06 - DB Pull-Overs
07 - W-Curl Pumps
08 - Lawn Press L
09 - Quick Half & Half Push
... -
35 Minute COMPLETE Upper Body Workout w/ Pull-Ups - 500 Degrees #02
Episode 7
Estimated Calories Burned:
162-334Equipment Needed:
Dumbbells + Mat + Pull-up BarLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Non-Stop Push-ups
02 - DB Chest Press
03 - DB Pull-Overs
04 - Wide Pull-ups
05 - Chin-Ups
06 - ISO Row Flys L
07 - ISO Row Flys R
08 - Heavy Kneeling R... -
30 Minute FULL Posterior Back Body Strength Workout
Episode 8
Estimated Calories Burned:
127-270
Equipment Needed:
Dumbbells & Mat
Level:
Advanced
Workout Breakdown:
Warm-up
01 - Back Fly Deadlifts
02 - Slow Bulgarian Lunges L
03 - HEAVY Slow Mowers L
04 - Dbl DB Ham Swings
05 - Slow Bulgarian Lunges R
06 - HEAVY Slow Mowers R
07 - High Pull Squ... -
35 Minute HEAVY Triple-Double Tempo Upper Body Workout (With Pull-ups)
Episode 9
Estimated Calories Burned:
159-328Equipment Needed:
Dumbbells + Mat + Pull-up BarLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - 30 - Jump Pulls
02 - 45 - Standard Pull-ups
03 - 60 - Eccentric Pull-ups
04 - 45 - Lawn press L
05 - 45 - Lawn Press R
06 - 30 - DB Quick Push-ups
07 - 45 - DB ... -
30 Minute Complete Upper Body STRENGTH Workout - STRONGAF #24
Episode 10
Estimated Calories Burned:
141-285Equipment Needed:
Dumbbells + MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Dbl High Pull Curl
02 - In & Out Mowers L
03 - Uneven Push-ups L
04 - Kneeling Switch Press
05 - Dbl High Pull Curl
06 - In & Out Mowers R
07 - Uneven Push-ups R
08 ... -
30 Minute Intermediate ABAB Upper Body Workout - Recharge #23
Episode 11
Estimated Calories Burned:
137-289Equipment Needed:
Dumbbells + MatLevel:
IntermediateWorkout Breakdown:
Warm-up
01 - Inchworm Push-ups
02 - Lawn Mores L
03 - Inchworm Push-ups
04 - Lawn Mores R
05 - ISO Snatch Squats
06 - Stacked Foot Push-ups
07 - ISO Snatch Squats
08 - Stacked Foot ... -
30 Minute Intermediate Unilateral Upper Body Workout - Recharge #16
Episode 12
Estimated Calories Burned:
137-289Equipment Needed:
Dumbbells + MatLevel:
IntermediateWorkout Breakdown:
Warm-up
01 - ISO Hold Curls L
02 - Uneven Push-ups L
03 - ISO Hold Curls R
04 - Uneven Push-ups R
05 - Lawnmower Press L
06 - Balance Arm Thrusts L
07 - Lawnmower Press R
08 - Balanc... -
30 Minute Intermediate Upper Body Workout - Recharge #09
Episode 13
Estimated Calories Burned:
137-289Equipment Needed:
Dumbbells + MatLevel:
IntermediateWorkout Breakdown:
Warm-up
01 - Alt Curls
02 - Alt Twist Press
03 - Back Fly Kick-Backs
04 - Alt Clean Press
05 - Pike-Back Push-ups
06 - DB Chest Press
07 - Skull Crushers
08 - Kneeling Piston Press
0... -
30 Minute Intermediate ABAB Upper Body Upgrades Workout - Recharge #02
Episode 14
Estimated Calories Burned:
137-289Equipment Needed:
Dumbbells + MatLevel:
IntermediateWorkout Breakdown:
Warm-up
01 - Inchworm Push-ups
02 - Lawn Mores L
03 - Inchworm Push-ups
04 - Lawn Mores R
05 - ISO Snatch Squats
06 - Stacked Foot Push-ups
07 - ISO Snatch Squats
08 - Stacked Foot ... -
31:45Episode 15
30 Minute Unilateral Upper Body Workout
Episode 15
Estimated Calories Burned:
145-305Equipment Needed:
Dumbbells + MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Uneven Ladder Push-ups L
02 - In & Out Mowers L
03 - Uneven Ladder Push-ups R
04 - In & Out Mowers R
05 - ISO Hold Curl Press L
06 - Lawn MORES L
07 - ISO Hold Curl ... -
30 Minute Chest, Back, Shoulders & Tris Workout - STRONGAF #16
Episode 16
Estimated Calories Burned:
141-285Equipment Needed:
Dumbbells + MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - 8-Push Low Holds
02 - HEAVY DB Chest Press (2x 50lbs/22.7kg)
03 - DB Chest Flys (2x 50lbs/22.7kg)
04 - DB Pull-Overs (2x 25lbs/11.3kg)
05 - Skull Crushe... -
30 Minute Back, Biceps, Shoulders & Anterior Workout - STRONGAF #18
Episode 17
Estimated Calories Burned:
141-285Equipment Needed:
DumbbellsLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - ISO Curl Twist Press Holds L (1x 25lbs + 30lbs)
02 - In & Out Mowers L (35lbs/15.9kg)
03 - Shoulder Shrug Press (2x 35lbs/15.9kg)
04 - HEAVY Sumo D-Lifts ... -
30 Minute Complete Upper Body Workout - STRONGAF #10
Episode 18
Estimated Calories Burned:
136-287Equipment Needed:
Dumbbells + MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Dbl High Pull Curl
02 - In & Out Mowers L
03 - Uneven Push-ups L
04 - Kneeling Switch Press
05 - Dbl High Pull Curl
06 - In & Out Mowers R
07 - Uneven Push-ups R
08 ... -
30 Minute Back, Biceps, Shoulders & Anterior Workout - STRONGAF #04
Episode 19
Estimated Calories Burned:
141-285Equipment Needed:
DumbbellsLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Infinity Curls (2x 25lbs/11.3kg)
02 - Open Close Curls (2x 25lbs/11.3kg)
03 - HEAVY Slow Mowers L (50lbs/22.7kg)
04 - In & Out Mowers L (35lbs/15.9kg)
05 -... -
30 Minute Chest, Back, Shoulders & Tris Workout - STRONGAF #02
Episode 20
Estimated Calories Burned:
141-285Equipment Needed:
Dumbbells + MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Standard Push-ups
02 - HEAVY DB Chest Press (2x 50lbs/22.7kg)
03 - DB Pull-Overs (2x 25lbs/11.3kg)
04 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
05 - HEAVY... -
#186 - 35 Minute Triple-Double Tempo Upper Body Workout - Breakthrough200
Episode 21
Estimated Calories Burned:
159-328Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - 30 - DB Quick Push-ups
02 - 45 - DB Standard Push-ups
03 - 60 - DB Slow Push-ups
04 - 45 - HEAVY DB Rows L
05 - 45 - HEAVY DB Rows R
06 - 30 - Alt DB Curls
07 - 45 - Infinity... -
#179 - 30 Minute 60 Second Upper Body Workout - Breakthrough200
Episode 22
Estimated Calories Burned:
152-320Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - MAX Push-ups
02 - DB Chest Press
03 - Dbl DB Pull-Overs
04 - Lawn Press L
05 - Infinity Curl Ladders
06 - Lawn Press R
07 - Downward Geckos
08 - Dbl High Pull Curls
09 - ISO ... -
#172 - 30 Minute 60 Second Upper Body Workout - Breakthrough200
Episode 23
Estimated Calories Burned:
152-320Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - MAX Push-ups
02 - DB Chest Press
03 - Renegade Rows
04 - DB Pull-Overs
05 - Kneeling Circle Curl Drops
06 - Lawn Press L
07 - ISO Leg Floor Dips L/R
08 - Lawn Press R
09 - Cl... -
30 Minute No Equipment Upper Body Workout - Bodyweight Arms
Episode 24
Estimated Calories Burned:
136-287Equipment Needed:
No Equipment + MatLevel:
AdvancedWorkout Breakdown:
Warm-up
01 - MAX Push-ups
02 - Pike Tap Reachers
03 - Side Bi-Raise L
04 - Pike-Up Kick-Throughs
05 - Plank Jack Taps
06 - Side Bi-Raise R
07 - 8 Push Low Holds
08 - T-Crawls
09 - Bac...