DAY 2 of our Summer Workout Challenge: 30Minute Arm Workout (Chest and Triceps)

Build upper body strength at home with this dumbbell arm workout! This workout focuses on the chest and triceps two of your upper body push muscles.

► This is DAY 2 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist:    • Summer Workout Challenge (Build 30)  

Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove  

✨THE WORKOUT: 30Minute Arm Workout (Chest and Triceps)✨

► EQUIPMENT: MediumtoHeavy Dumbbells. We’re using 1520 lb dumbbells. Optional box/bench/chair.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔Begin with Rep Challenge (complete 30 push ups)
✔3 Build Circuits (3 exercises per circuit — 1 isolated exercise, 1 multimuscle group exercise, 1 endurance exercise)
✔Timed Intervals (30 seconds work, 15 seconds rest for the isolated exercises; 40 seconds work, 20 seconds rest for the multimuscle group exercise; 50 seconds work, 30 seconds rest for the endurance exercise)
✔Repeat Each Circuit x2 Sets
✔3Minute Ladder Burnout To Finish

►Workout Outline:
30 Reps: Push Ups

1⃣ CIRCUIT ONE:
1. Iso: Chest Fly
2. Multi: Alternating Single Arm Chest Press + Double Arm Narrow Press
3. Endurance: Chest Press with Rotation

2⃣ CIRCUIT TWO:
1. Iso: Single Arm Tricep Kickback
2. Multi: Tricep Dips
3. Endurance: Dumbbell Shoulder Press + Overhead Triceps Extensions

3⃣ CIRCUIT THREE:
1. Iso: Standard + Wide Bicep Curls
2. Multi: Hammer Curl + Alternating Press Out
3. Endurance: Standing Chest Flys + Bicep Curls

3Minute Ladder
Power: Push Up Burpee
Isometric Hold: Plank

►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
05:15 30 Rep Big Move
07:05 Circuit 1
13:40 Circuit 2
20:30 Circuit 3
27:10 Ladder Burnout
31:30 Cool Down + Stretch

❤ Find This Workout on NML: https://www.nourishmovelove.com/chest...
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LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker https://www.anrdoezrs.net/click10075...
► lululemon strongfeel Training Shoes https://creatoriq.cc/45lT4SM'>https://creatoriq.cc/45lT4SM
► lululemon Wunder Train HighRise Tight https://creatoriq.cc/3BUu3CE'>https://creatoriq.cc/3BUu3CE
► lululemon Align Cropped Cami Tank Top https://creatoriq.cc/4eIrnt1

RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker https://www.dpbolvw.net/click1007580...
► lululemon strongfeel Training Shoes https://creatoriq.cc/45lT4SM'>https://creatoriq.cc/45lT4SM
► lululemon Wunder Train HighRise Tight https://creatoriq.cc/3BUu3CE'>https://creatoriq.cc/3BUu3CE
► lululemon Align HighNeck Tank Top https://creatoriq.cc/3RRgvzd
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DOWNLOAD the Free 2Week Workout Challenge Here: https://www.nourishmovelove.com/build...

WEEK 1:
▪Day 1: Full Body (Leg Focus) —    • Summer Challenge Day 1: 30Minute Ful...  
▪DAY 2: Chest + Triceps — You are here!
▪DAY 3: Core, Cardio + Mobility —    • Summer Challenge Day 3: 30Minute Car...  
▪DAY 4: Glutes + Hamstrings —    • Summer Challenge Day 4: 30Minute Leg...  
▪DAY 5: Full Body + Abs —    • Summer Challenge Day 5: 30Minute Ful...  

WEEK 2:
▪DAY 6: Full Body (Arm Focus) —    • Summer Challenge Day 6: 30Minute Ful...  
▪DAY 7: Quads + Glutes —    • Summer Challenge Day 7: 30Minute Qua...  
▪DAY 8: Core Circuit —    • Summer Challenge Day 8: 30Minute Cor...  
▪DAY 9: Back + Shoulders —    • Summer Challenge Day 9: 30Minute Arm...  
▪DAY 10: Full Body —    • Summer Challenge Day 10: 30Minute Fu...  
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#summerworkoutchallenge #armworkout #upperbodyworkout