This 40-minute standing dumbbell session works your arms, back, and core from start to finish, with everything done on your feet. A dynamic warm up opens the workout and a cool down closes it, so you can simply press play and move with me. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/40-min-dumbbell-power-standing-upper-body-routine-arms-core-back The whole routine is designed for home training and there is no talking, so you can follow along with the on-screen guidance and the music. Each work block runs for 50 seconds, followed by a 10-second break, and a beep lets you know when the next block is coming so you never have to watch the clock. For equipment, I use two sets of dumbbells (2 x 4 kg and 2 x 6 kg) to vary the load through the session. One set works perfectly well if that is what you have, and you can choose the weight that suits you for each block. This workout is perfect if you: - Want a standing upper body session with no floor work - Like training your arms, back, and core in one routine - Prefer follow-along workouts with no talking - Train at home with dumbbells Take your time with each block and enjoy the feeling of moving strong today. 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 0:17 STANDING CAT-COW 1:17 ARMS ROTATION 2:17 SHOULDER MOBILITY 3:17 JUMPING JACKS 4:17 PALMS DOWN TWIST 5:17 BICEPS CURL + ALT. MARCHES 6:18 BENTOVER ROW 7:18 SWING TO OVERHEAD DB. MARCHES 8:18 EXTERNAL ROTATION TO OPENER 9:18 ZOTTMAN CURLS 10:18 SIDE PUNCHES + ALT. BENT-ARM FRONT RAISE 11:18 HALO + ALT. KNEE TO ELBOW CRUNCH 12:18 SNATCH + WINDMILL 13:18 SNATCH + WINDMILL 14:18 AROUND THE WORLD + HALF AROUND THE WORLD 15:18 OVERHEAD TRICEPS EXT. TO CRUNCH 16:19 BENT OVER Y RAISES TO TRICEPS KICKBACKS X2 17:19 LOWER HALF CURL 18:19 UPPER HALF CURL 20:19 PIVOTING TWIST CHOP 21:19 PIVOTING TWIST CHOP 22:19 SUMO HOLD W-RAISES 23:19 RAINBOW CURLS 24:19 SQUAT + ALT. KNEE TWIST 25:19 BALANCE WEIGHT PASS 26:20 BALANCE WEIGHT PASS 27:20 PIVOTING SQUAT PRESS 28:20 HAMMER CURL + WIDE SLOW RELEASE 29:20 HALO TO HIP TO SIDE-RAISE 30:20 BENTOVER WIDE ROW X2 TO UPRIGHT ROW X2 31:20 BENTOVER FLYES X2 + SHOULDER PRESS X2 32:20 REVERSE CURL 33:20 OVERHEAD TRICEPS EXT. X2 + BEN 34:20 ISOMETRIC CURL HOLD + WRIST ROTATION 35:20 STANDING ALT. SIDE BENDS 36:21 ROLL DOWN AND UP + PRESS 37:21 ALT. SHOULDER STRETCH + TRICEPS STRETCH 38:21 SHOULDER ROTATION + LATERAL SPINE FLEXION 39:21 SUMO HOLD TWIST