This 15 minute standing session focuses on your upper body, with dumbbell work for the shoulders, biceps, and triceps. Every exercise is done on your feet, so there is no floor work at all. All you need is a pair of dumbbells and a small space to move. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/15-min-standing-arms-workout-upper-body-shred-and-sculpt-with-dumbbells The workout is designed for home training and follows a simple, steady structure. You work for 50 seconds and then take a 10 second break before the next move, with a beep to signal each transition. There is no talking, so you can simply follow along with me from the first exercise to the last and keep your attention on your movement and your breathing. Equipment: one pair of dumbbells. Choose a weight that feels manageable for the full 50 seconds of work. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a focused upper body session in 15 minutes - Prefer to stay standing with no floor work - Train at home with a pair of dumbbells - Like following along without instruction or talking Take it at your own pace and enjoy the time you set aside for yourself. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 0:26 FORWARD PUSH TO OPENERS 1:26 ISOMETRIC HOLD TO HALF CURL 2:26 DOUBLE SNATCHES 3:26 CLEAN PRESS 4:26 3-PULSE UPRIGHT ROW 5:26 DOUBLE GROUND TO HALO 6:26 FRONT RAISES TO SIDE RAISES 7:26 CROSS BODY CURL TO CROSS RAISES 8:26 FORWARD HAMMER RAISE + FRONT PRESS 9:27 BENT-OVER 2 FLYES + 2 STRAIGHT ARM KICK-BACKS 10:27 HALF WIDE PRESS 11:27 OVERHEAD TRICEPS EXT. 12:27 ALT. TRICEPS KICK-BACKS 13:27 BICEPS ISOMETRIC HOLD