45 Min Upper Body Dumbbell Strength Workout for Women

Build upper-body strength and sculpt your arms, shoulders, chest and back with this dumbbell-only burn. Three descending sets keep the intensity climbing right up to the Tabata finish. You'll feel this one tomorrow. Dumbbell-only, all from home 3 sets with descending work intervals Hits shoulders, arms, chest and back Finishes with a sweaty Tabata core blast I used a set of 5kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. 📋 STRONG & UNSTOPPABLE PLAYLIST →    • July 2026 Workout Calendar | Strong & Unst...   ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar — planned for you, done for you. 👉 https://garagefitnessgirl.com/calendar 🛒 SHOP MY PROGRAMS 👉 https://www.buymeacoffee.com/pennyb ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ PAID THINGS: 💪 Join my Inner Circle — ad-free workouts + extra sessions for the die hards    / @garagefitnessgirl   📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💪 EQUIPMENT NEEDED: Dumbbells (3 weights — light, medium, heavy) Optional: water, towel, space to move! ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱ FORMAT: ~ 3 Sets: ~ 40 secs work / 20 secs rest ~ 30 secs work / 15 secs rest ~ 20 secs work / 20 secs rest ~ Tabata core finisher ~ 45 minutes total including warm-up & cool-down 🔥 Burn: ~249 calories (approx.) ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🧠 SET YOUR FITNESS WATCH TO: "Traditional Strength Training" or "Weights" depending on your weights, pace, and intensity. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📋 WORKOUT DETAILS: 1️⃣Step Jack Press (5kg) 2️⃣Bentover Row to Reverse Fly (5kg) 3️⃣Lateral to Front Raise (5kg) 4️⃣DB Alt Tricep Kick Back (5kg) 5️⃣DB Pushup to Bentover Row (5kg) 6️⃣DB Pullover to Leg Extension (5kg) 7️⃣DB Plank Pull Through (10kg) 8️⃣DB Snatch (10kg) 9️⃣DB Row & Switch (10kg) 🔟DB Alt High Knee Pulldown (5kg) 1️⃣DB Curl to Press (5kg) 2️⃣DB Skier Swing (5kg) 3️⃣Kneeling DB Woodchop (5kg) 4️⃣Bear Renegade Row In & Out (10kg) 5️⃣DB Chest Press to Leg Lower (10kg) Tabata Finisher Situp & Punch Commando Plank Shoulder Tap *Workout Complete 🔥Burn 249 Calories ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏰ TIMESTAMPS: 0:00 Intro [Add after upload] ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Epidemic Sound: https://www.epidemicsound.com/referra... 🛍️ Amazon Storefront: https://a.co/d/0htzczaG ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📲 STAY CONNECTED: YouTube:    / @garagefitnessgirl   Instagram:   / garagefitnessgirl   Website: https://www.garagefitnessgirl.com Inner Circle:    / @garagefitnessgirl   💬 Drop a comment below: 👉 Which felt tougher today — the presses or the rows? Let me know 💪 #garagefitnessgirl #upperbodyworkout #strengthtraining #womenover40 #buildmuscle