This workout will give you a quick upper body workout while using your core at the same time. It is simple to set up. You just need a pair of dumbbells and a mat. Here are the details from 24-Hour Fitness Personal Trainer Jerod Langness:
Straight Arm, Dumbbell Rotations:
In the high plank position (toes on the floor, elbows straight with your arms perpendicular to your body, face down with your ankles, knees, hips, and shoulders in alignment with eachother), balance yourself while holding on to a pair of dumbbells. Start light to get used to the form. The dumbbells should be shoulder length apart, and your hands in a neutral position (palms facing inward). Keep your feet slightly wider than shoulder length apart. While keeping both elbows straight, raise one dumbbell up by rotating at the shoulder until your arms are a straight line from one dumbbell to the other. Return to the starting position. Alternate arms for 20 repetitions.
Plank Dumbbell Rows:
Again, in the high plank position while holding on to a pair of dumbbells, raise one dumbbell up by bending at the elbow. Bring the dumbbell up by your ribs while keeping your elbow close to your side. Maintain your posture throughout your body by keeping your ankles, knees, hips and shoulders aligned. Lower the dumbbell back down and alternate arms. Continue the exercise for 20 repetitions.
Dumbbell, Balancing Push Ups:
Once again, you're in the high plank position. This time you are going to position the dumbbells on end to where the numbers are facing up. Make sure the dumbbells are large enough to maintain balance. Have the dumbbells shoulders width apart or slightly wider. Balance your hands on the dumbbells and do push ups (Lower your body while by bending at the elbows. Maintain body alignment throughout. Go down until your upper arm is parallel with your body.). Repeat for 15 to 20 repetitions.
Side Plank Hip Raise With One Arm Shoulder Press (Travolta's):
On your side, have your elbow and hip on the floor or on a mat. Stack your feet on top of eachother to where your heels are sides of your feet are touching. With your arm that is not on the mat, hold onto a dumbbell in front of your body. In this position, begin to raise your hip off of the mat. While doing this, also raise the dumbbell up across your body. Bring your hips up until your body is completely straight. Continue raising the dumbbell until your arm is completely perpendicular with your body. Return to the starting position without letting your hips or the dumbbell touch the mat or floor. Repeat for 10 to 15 repetitions, and continue on the other side.
Side Plank Punch Outs:
In the side plank position ( your elbow on a mat or floor and your feet stacked), hold your hips up to where your spine is straight. Hold a dumbbell up by your side with the arm that is not on the mat. Your elbow should be completely bent. Extend your elbow out to make your arm straight and parallel with the floor. Return and repeat for 10 to 20 repetitions. Turn over and do the other side.