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Looking to work the arms, legs, glutes, and core? This effective, 30-minute full-body workout from Denise and Katie Austin needs only dumbbells and a yoga mat.
Try stringing 5-7 together for a well-rounded, full-body workout. The exercises will target your entire arm (including your biceps , triceps and shoulders), your core and your legs .
What’s more, full-body workouts can lead to similar gains in muscle strength and size as split workouts for beginners, so long as the weekly training volume is the same, according to a 2021 study.
The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the world. It is the final exercise in 'The big 3'. Equipment: dumbbells, barbell, Smith machine or bench press machine.
Superset (perform the exercises below back to back with no rest between, then rest for 60 seconds after both exercises have been completed) Kettlebell swing 2x5-15 Close-grip press-up 2x5-15
Start the Austin's upper-body workout right here: After the warm-up, expect upper-body strength training moves that hit every major muscle in the area—that means the back, chest, and triceps too.