This 30-minute upper body session strengthens your arms, shoulders, and chest without a single plank or push-up. You will work with two dumbbells and a resistance band, moving through steady, focused exercises from start to finish. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-upper-body-workout-no-planks-no-push-ups The workout is designed for home, so you can simply press play and follow along with me. There is no talking, only music and a beep that tells you when each block begins. You work for 50 seconds at a time with a 10-second break in between, which keeps the pace clear and lets you concentrate on your form rather than the clock. For this session you will need two dumbbells and a resistance band. I am using 4 kg (8.8 lbs) dumbbells, and you are welcome to choose the weight that suits your training. We begin with a dynamic warm-up to prepare your muscles, move through a series of upper body exercises, and finish with a cooldown. Along the way you will train for strength, posture, and functional fitness. This workout is perfect if you: - Want to train your arms, shoulders, and chest without planks or push-ups - Have two dumbbells and a resistance band at home - Prefer following along without instructions being spoken - Like a clear structure with 50-second work blocks and short breaks Grab your equipment, take your place, and let's train together. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 0:25 CAT-COW 1:25 ALT. THREAD THE NEEDLE + REACH 2:25 CHILD POSE - WRIST ROTATION 3:25 SHOULDER ROTATION WITH RESISTANCE BAND 4:25 PULL APART 5:25 FRONT AND LATERAL RAISERS 6:26 REVERSE FLY TO Y RAISE 7:26 OPEN THE WINDOW + HALF PRESS 8:26 AROUND THE WORLD - OVERHEAD TRICEPS EXT. 9:26 CRISS-CROSS RAISES 10:26 ALT. BICEPS AND HAMMER CURLS 11:26 RAINBOW CURLS 12:26 ALT. BICEPS CURL + ISOMETRIC HOLD 13:26 PULL OVER + PRESS 14:26 FLYES 15:26 FLYES + ROTATION 16:27 CHEST PRESS ROTATION 17:27 CHEST SQUEEZE PRESS 18:27 BRIDGE HOLD REVERSE PRESS 19:27 ALT BOAT SKULL CRUSHER 20:27 INWARD TRICEPS PRESS 21:27 ALT. FRONT RAISES 22:27 LATERAL RAISES ALT. DROP 24:27 SNATCH + PRESS 25:27 ZOTTMAN CURLS 26:28 ISO. CURL HOLD + ALT. FORWARD PUSH 27:28 HAMMER RAISES + ALT. ARCHER 28:28 TRICEPS STRETCH 29:28 SHOULDER STRETCH