Strong Arms n’ Cardio Workout
Equipment Needed: A set of light, medium, and heavy dumbbells (choose weights that challenge you while maintaining good form)
Warm Up: 20-minute light run or brisk walk to raise heart rate and warm the muscles
Description: Complete 2 sets of each exercise in the circuit, resting 30–60 seconds between exercises. Move deliberately and focus on controlled tempo, breathing, and maintaining proper alignment to protect joints and maximize muscle engagement.
Circuit
12 Lying Chest Flys
- Lie flat on a bench or on the floor with knees bent and feet planted for stability.
- Hold a dumbbell in each hand with arms extended above your chest and a slight bend in the elbows.
- Keeping the same elbow angle, lower your arms out to the sides in a wide arc until you feel a gentle stretch across the chest.
- Pause briefly, then squeeze the chest to bring the dumbbells back together over your sternum.
- Maintain control on the descent and ascent; repeat for 12 reps.
12 Dumbbell Upright Rows
- Stand tall holding a dumbbell in each hand with a pronated (palms facing your body) or forward-facing grip, hands just narrower than shoulder width. Dumbbells should rest against your thighs with a slight bend in the elbows.
- Keeping your torso steady and core braced, lead with the elbows to lift the weights straight up along your body toward the collarbone or chin level.
- Pause briefly at the top with elbows higher than the forearms, then lower the dumbbells slowly to the starting position.
- Focus on using the side deltoids and traps; avoid swinging or using momentum. Perform 12 reps.
12 Alternating Cross-Body Biceps Curls
- Stand upright with a dumbbell in each hand, arms at your sides and palms facing inward.
- Keeping your upper arm stationary and palms facing in, curl the right dumbbell across your body toward the left shoulder. Avoid twisting the wrist; keep a controlled arc.
- Squeeze the biceps at the top for a second, then slowly lower back to the start. Repeat on the opposite side.
- Alternate arms with steady tempo until you complete 12 reps per arm (24 total if alternating counts as one each).
12 Lying Skull Crushers (Triceps Extensions)
- Lie on a flat bench holding two dumbbells with arms extended above your chest, palms facing each other and elbows tucked close to your head.
- Keeping the upper arms stationary, hinge at the elbows to lower the weights in a controlled motion toward your temples or ears.
- Press through the triceps to return the dumbbells to the starting position, maintaining elbow alignment and avoiding flaring.
- Complete 12 controlled reps, focusing on a full range of motion and steady breathing.
12 Bent-Over Alligator Flys
- Stand with feet hip-width apart, knees slightly bent, and hold a dumbbell in each hand. Hinge forward at the hips until your torso is nearly parallel to the floor while keeping a neutral spine.
- With a slight bend at the elbows, lift both arms out to the sides, squeezing the shoulder blades together at the top of the movement.
- Lower the dumbbells back down with control to complete one rep.
- This exercise targets the rear delts and upper back—perform 12 reps with a focus on posterior chain engagement.
Bonus Burnout
- Finish with an AMRAP (as many rounds as possible) circuit: perform each exercise listed above for 1 minute each, moving smoothly between them. Pace yourself, maintain proper form, and scale weights or rest as needed.
Tips for Success:
- Choose weights that allow you to complete the set with good form—last reps should be challenging but doable.
- Control the tempo: lower weights slowly (eccentric phase) and press or lift with intention (concentric phase).
- Breathe deliberately: exhale on the effort (lifting or pressing) and inhale on the return.
- Modify any exercise that causes pain—reduce range of motion, lower the weight, or substitute a safer variation.
Disclaimer: Always consult your doctor before starting a new fitness program. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen collaborated with a professional trainer to design the Summer Sweat Series, you participate at your own risk. Listen to your body and modify exercises as needed for your level and any existing conditions.