upper body circuit workout 30 minutes

 Upper-Body Circuit Workout If you need a quick and effective upper-body exercise that you can do practically anyplace, you've come to the right place. You will just need a pair of dumbbells and a little amount of room.

Complete 12-15 repetitions of each of the exercises listed below before moving on to the next. Continue until you've completed the circuit three times.

BENT OVER ROW:

Hold a dumbbell in each hand while standing with your feet hip-width apart. Bend gently at the knees and hinge your waist. Let your arms hang in front of you, palms facing each other. Bend your elbows and pull the dumbbells up to your torso. Squeeze your shoulder blades together so your elbows make a 90-degree angle. Hold for a time, then slowly return your arms to their starting position.

BICEP CURL AND PRESS:

Stand with your feet exactly beneath your hips and your arms at your side. Bend your elbows while you hold a dumbbell in each hand, palms facing out in front of you.

Bring the weights to your shoulders. Keep your arms going upward, straightening them directly above you and turning your palms back out in front of you. Lower your arms back to the peak of the bicep curl, then gently return to the starting position.

PUSH-UP:

Assume a plank posture with your hands on two dumbbells set somewhat wider than
Shoulder width apart. Lower your body until your chest meets the floor, remaining in a straight line the entire time. Keep your core engaged as you push yourself back up to the start position.

BENT OVER RAISE.

Hold a dumbbell in each hand while standing with your feet hip-width apart. Bend gently at the knees and hinge your waist. Let your arms hang in front of you, palms facing each other. Lift the weights up and out until your upper arms are parallel to the floor. Hold for a time, then slowly return your arms to their starting position.

PLANK TRICEP KICKBACKS:

Assume a plank posture with each hand on a dumbbell. Pull the dumbbell in your left hand up, bending at the elbow. Hold for a second, then kick your arm back into a straight line. To return to the beginning position, bend your arm back and set the dumbbell on the floor. Repeat with the opposite arm for one rep.