This is a 15-minute upper body workout video that can be done with a set of dumbbells or filled water bottles. The workout consists of 21 exercises across four sets, with 30-40 seconds of work and 5-20 seconds of rest. The exercises target the chest, arms, and back, and include various movements such as presses, curls, rows, and raises.
The video begins with a brief introduction and warm-up, followed by the first set of exercises, which includes a narrow chest press, shoulder press, bent over row, lateral raise variations, and tricep extension.
The subsequent sets include a mix of exercises, such as renegade rows, bicep curls, shoulder presses, rear delt flys, and tricep kickbacks. The video provides instructions and guidance throughout, emphasizing proper form and technique.
The workout concludes with a final set of exercises, including narrow push-ups, lateral raise variations, tricep kickbacks, and a final tricep kickback on the other side. The video ends with a thank you and a request to like and comment on the video.
Here are the key facts extracted from the text:
1. The workout consists of 21 exercises across four sets.
2. The workout duration is approximately 15 minutes.
3. The workout targets the upper body, specifically the chest, arms, and back.
4. The workout requires a set of dumbbells or filled water bottles.
5. Each exercise has a specific duration and rest time.
6. The exercises are:
- Narrow chest press
- Shoulder press
- Bent over row
- Lateral raise variations
- Tricep extension
- Renegade row
- Bicep curl into a shoulder press
- Rear delt fly
- Tricep kickback
- Lateral raises
- Wide chest press
- Hammer curl press
- Front delt raise
- Plank row
- Rear delt fly (again)
- Narrow push-ups
- Lateral raise variations (again)
- Tricep kickbacks (again)
7. The workout includes rest periods between sets and exercises.
8. The importance of proper form and safety is emphasized throughout the workout.