30 Minute Upper Body Compound Workout | At Home | Dumbbells | Delt Focused

Grab a mat, chair or bench and dumbbells for this 30 minute glute and leg day workout. For reference, I have two 20lb DBs, two 15lb DBs, two 10lb DBs, and two 5lb DBs. Most of these exercises are compound exercises, meaning the exercise will hit multiple large muscle groups at once. We get the biggest bang for our buck with compound exercises. Some of the exercises are combo movements, meaning I've combined multiple isolated exercises. The exercises will be performed as tri-sets today. We will perform three exercises at a time for 60 seconds each before taking a break. Be sure to listen for the ding and watch the upper left hand corner for the upcoming exercise since there is no transition time between some of the exercises. After each tri-set (or every third exercise) we will take a 30 second break that we should need, if we don't, challenge yourself to go heavier the next time! We begin with a bodyweight warm-up and transition into our working sets following. We end with one giant sets. Let me know how it goes in the comments below. Skip to 2:20 to begin workout Total Workout time: Approx 30 minutes Total Time with Stretching: Approx 35 minutes The Workout 60 seconds each BW prone shoulder press BW prone around the worlds BW pushup (on knees) 30 second break DB shoulder press (slow) DB clean to press, right DB clean to press, left 30 second break DB power snatch, right DB power snatch, left DB neutral full thruster 30 second break DB 6 way DB poliquin lateral raise DB bicep cur to arnold press 30 second break DB single arm row, neutral grip, right DB single arm row, neutral grip, left DB renegade row (option: hip hinge alternating neutral row) 30 second break DB single arm pronated grip row, right DB single arm pronated grip row, left DB plank pull throughs 30 second break DB deadstop chest press, neutral grip (slow) DB deadstop chest press, semi pronated, normal tempo DB chest fly to tricep extension 30 second break BW yoga pushup BW pike pushup BW pushup (off/on knees) 30 second break BW chair dips DB upright row BW high to low plank BW rolling plank BW plank hold (30 seconds) 15 Minute Gaint Set Abs:    • 15 Minute Bodyweight Only Ab Workout | Gia...   30 Minute Coninuous Cardio Low Impact:    • 30 Minute Continuous Cardio Workout | Kick...   30 Minute Lower Body Compound Workout:    • 30 Minute Glute & Leg Compound Workout | A...   The GOAT of pre-workouts Amino Energy in Grape: https://amzn.to/2QVWtEg Amino Energy in Watermelon: https://amzn.to/2QTwFZy Post-Workout Protein Bars Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed) Track your HR Apple Watch Series 6: https://amzn.to/3dmzBZB Apple Watch Series 5: https://amzn.to/2ThTqur Tank: https://amzn.to/3kzEl2r Leggings: https://amzn.to/2VS6iZ3 Shoes: Nike Dumbbell Set https://amzn.to/3brHMTv Adjustable DBs (Bowflex) https://amzn.to/3hsB3MT Body-Solid Adjustable Workout bench https://amzn.to/3oivphT Yoga Mat (similar): https://amzn.to/39EvlS1 Tag me in your posts & stories on IG: @lariemidkiff MUSIC: 🎵 Post Malone - Hollywood's Bleeding (BLKCUBE Remix) [No Copyright Music]    • Post Malone - Hollywood's Bleeding (BLKCUB...   🎵 NEFFEX - Best of Me [Copyright Free]    • NEFFEX - Best of Me 🤘 [Copyright Free] No.23   🎵 All other songs are licensed from epidemic sounds and soundstripe