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SHOULDERS & ARMS WORKOUT | 20 Minutes | WITH DUMBBELLS | HOME OR GYM | Winter Workouts Ep.15
Welcome to Episode 15 of our Winter Workout series!
Today is a Shoulder & Arms Workout. This workout can be done from home or in the gym, all you need is dumbbells and you’re good to go!
The session is as follows:
Round 1
30 Second On:
Shoulder Press
Arnold Press
Shoulder Press
Arnold Press
30 Seconds Rest
Round 2
30 Second On:
Lateral Raises
Front Raises
Lateral Raises
Front Raises
30 Seconds Rest
Round 3
30 Second On:
Vertical Rear Delt Flys
Sunrises
Vertical Rear Delt Flys
Sunrises
30 Seconds Rest
Round 4
30 Second On:
Bicep Curls
Hammer Curls
Bicep Curls
Hammer Curls
30 Seconds Rest
Round 5
30 Second On:
Twist Curls
Reverse Curls
Twist Curls
Reverse Curls
30 Seconds Rest
Round 6
30 Second On:
Kickbacks
Switch Sides
Kickbacks
Switch Sides
30 Seconds Rest
Round 7
30 Second On:
Skullcrushers
Tricep Press
Skullcrushers
Tricep Press
30 Seconds Rest
Round 8
30 Second On:
Hammer Curl To Press
Switch Sides
Hammer Curl To Press
Switch Sides
FINISHED
We hope you enjoyed it, please like, subscribe and follow for more! We can’t wait to see you on the next workout!
Sam & Lily
0:00 Intro
0:51 Workout Begins
20:43 Workout Ends
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Music Credit:
Song: Syn Cole - Reflect [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: ncs.io/reflect Watch: ncs.lnk.to/reflectAT/youtube
Song: Raven & Kreyn - Muffin [NCS Release]Music provided by NoCopyrightSoundsFree Download/Stream: ncs.io/MuffinWatch: th-cam.com/video/rc5SMO5bvx0/w-d-xo.html
Song: Clarx - Done (feat. Halvorsen) [NCS Release]Music provided by NoCopyrightSoundsFree Download/Stream: NCS.io/DoneWatch: th-cam.com/video/MBN5HN3o7FE/w-d-xo.html
Song: KEVU - Rave Teacher [NCS Release]Music provided by NoCopyrightSoundsFree Download/Stream: ncs.io/RaveTeacherWatch: ncs.lnk.to/RaveTeacherAT/youtube
Song: Spicyverse - Vibe [NCS Release]Music provided by NoCopyrightSoundsFree Download/Stream: ncs.io/SV_VibeWatch: ncs.lnk.to/SV_VibeAT/youtube
Song: Kisma - Fingertips [NCS Release]Music provided by NoCopyrightSoundsFree Download/Stream: ncs.io/FingertipsWatch: th-cam.com/video/LJeiQw2RmSg/w-d-xo.html
Song: Alva Gracia - Emotions Like [NCS Release]Music provided by NoCopyrightSoundsFree Download/Stream: NCS.io/EmotionsLikeWatch: th-cam.com/video/yfxTYELfGLg/w-d-xo.html
Song: KDH & Andrew A - Overdose (feat. David Allen) (KDH Edit) [NCS Release]Music provided by NoCopyrightSoundsFree Download/Stream: Watch:
Song: Kadenza - Harpuia [NCS Release]Music provided by NoCopyrightSoundsFree Download/Stream: ncs.io/harpuiaWatch: th-cam.com/video/f0J2lyVy9_8/w-d-xo.html
มุมมอง: 47

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Welcome to Episode 11 of our Winter Workout series! Today is an Arms Workout with timings of 40 seconds on and 20 seconds off. This workout can be done from home or in the gym, all you need is dumbbells and you’re good to go! The session is as follows: Bicep Curls Bicep Curl 1 1/2 Reps Hammer Curls Hammer Curls 1 1/2 Reps Reverse Curls Reverse Curls 1 1/2 Reps Triple Curls Overhead Extensions O...
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ความคิดเห็น

  • @lilydonovan-h3i
    @lilydonovan-h3i 2 วันที่ผ่านมา

    Wow guys, absolutely smashed this HIIT!! Love the new background too! Thank you <3

    • @outworksonline
      @outworksonline 2 วันที่ผ่านมา

      Thank you so much 🙌🏼 we’re so happy you liked it 😍 see you on the next one!

  • @AmyBaumgartner
    @AmyBaumgartner 16 วันที่ผ่านมา

    Love this workout did it this morning! My arms so sore LOL

    • @outworksonline
      @outworksonline 16 วันที่ผ่านมา

      So happy you enjoyed it! We’re still a bit sore too 😣😂 see you again soon 🤩

  • @mgchairez6167
    @mgchairez6167 17 วันที่ผ่านมา

    I miss you, I'm glad you uploaded videos for us again 💪🏼💪🏼

    • @outworksonline
      @outworksonline 17 วันที่ผ่านมา

      Aww that’s so sweet 🥰🥰 so sorry, we were away and had no equipment last month but we’re fully back and ready to hit it non-stop 🤩🤩💪🏼💪🏼

    • @mgchairez6167
      @mgchairez6167 14 วันที่ผ่านมา

      @@outworksonline❤

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 18 วันที่ผ่านมา

    Love the new music and LOVE the 40 mins x Thank you

    • @outworksonline
      @outworksonline 18 วันที่ผ่านมา

      Thanks Lucy! We’re loving the new style too! 🙊🙌🏼

  • @SilvieGronla
    @SilvieGronla 18 วันที่ผ่านมา

    Guys i love your workouts so much, simple and most effectiv, the best workouts i've ever done!!!

    • @outworksonline
      @outworksonline 18 วันที่ผ่านมา

      This comment made us so happy 😍 thank you so much for the lovely words! We’re so glad you’re enjoying them 🥰

  • @philin68
    @philin68 18 วันที่ผ่านมา

    Happy birthday😃

    • @outworksonline
      @outworksonline 18 วันที่ผ่านมา

      Thank you Philin 🤩

  • @SilvieGronla
    @SilvieGronla หลายเดือนก่อน

    Great workout, and REALLY fullbody! Thank you! ❤

    • @outworksonline
      @outworksonline 29 วันที่ผ่านมา

      So happy you enjoyed it Silvie 🙌🏼 hope to see you back soon 💪🏼❤️

  • @MaryLopez-kb7xp
    @MaryLopez-kb7xp หลายเดือนก่อน

    Such a good workout!

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      So happy you enjoyed it! Got some more Lower Body workouts coming soon 🤩💪🏼

  • @Gracie-e9b
    @Gracie-e9b หลายเดือนก่อน

    Loved it

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      So happy to hear it! Keep up the great work 💪🏼

  • @daraqshanbegum848
    @daraqshanbegum848 หลายเดือนก่อน

    I am 38 weeks pregnant and this was an amazing leg workout. My legs are on 🔥 Please upload more such amazing leg workouts.

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      Wow, loved this comment 😍 congratulations on the pregnancy and well done for smashing the workout, we’re so happy you enjoyed it! We’ll be home and reunited with our dumbbells next week so we’ll be sure to get some more leg workouts up 💪🏼

  • @MaryLopez-kb7xp
    @MaryLopez-kb7xp หลายเดือนก่อน

    Im a new subscriber! I am loving your workouts. Did full body workout Sunday and today did Muay Thai. I look forward to working out more with you!

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      Hey Mary! We loved this comment 😍 so happy you’re enjoying the workouts 💪🏼 welcome to the Outworks Team 🙌🏼

  • @susannamargaryan8156
    @susannamargaryan8156 หลายเดือนก่อน

    Great job, guys 🎉

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      Thanks Susanna 🤩 hope you enjoyed it 💪🏼🙌🏼

  • @polettedh
    @polettedh หลายเดือนก่อน

    Love it!!!❤

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      So happy to hear it! Hopefully see you back soon 😍

  • @SteffiePrenger
    @SteffiePrenger หลายเดือนก่อน

    Just discovered your workouts, love it!

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      So happy you’re enjoying them! Welcome to the Outworks Team 🙌🏼💪🏼

  • @meghayadav5700
    @meghayadav5700 หลายเดือนก่อน

    Thank you ❤

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      Our pleasure 🥰 hope you had a great one 🙌🏼

  • @nhennessy6434
    @nhennessy6434 หลายเดือนก่อน

    How the hell could the buy have a problem doing 7lb dumbell curls for 45 seconds and be able to execute that last exercise? Makes no sense.

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      Haha 😂 the dumbbells are all in kg so they were 15.5lbs - still need to work on that bicep strength though 🤣 hope you enjoyed the workout 💪🏼🙌🏼

  • @patricaroil7471
    @patricaroil7471 หลายเดือนก่อน

    👍👍👍👍

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      Hope you enjoyed it 🤩💪🏼🙌🏼

  • @LucyDonovan-y3z
    @LucyDonovan-y3z หลายเดือนก่อน

    Awesome workout Thanks guys x

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      Thank you! 🙏🏼 Glad you enjoyed it!! 🔥

  • @LadislavSvinciak
    @LadislavSvinciak หลายเดือนก่อน

    💪😅👍good workout. I practice MT

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      So happy you enjoyed it! Great that you practice MT 💪🏼 hope to see you on another session soon 🙌🏼🙏🏼

  • @Javalier
    @Javalier หลายเดือนก่อน

    ı tried this today and it was really great.

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      Hey! Thank you for the comment! Were so happy you enjoyed it 🙌🏼 hope you soon you back soon 💪🏼

  • @mgchairez6167
    @mgchairez6167 หลายเดือนก่อน

    💕👏🏼👏🏼👏🏼

    • @outworksonline
      @outworksonline หลายเดือนก่อน

      ❤️❤️💪🏼💪🏼🙌🏼

  • @mgchairez6167
    @mgchairez6167 2 หลายเดือนก่อน

    🫶🏻

  • @mgchairez6167
    @mgchairez6167 2 หลายเดือนก่อน

    👏🏻👏🏻👏🏻💕

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      🙌🏼❤️❤️💪🏼

  • @veronicalifeuneditedrosari4093
    @veronicalifeuneditedrosari4093 2 หลายเดือนก่อน

    Love love your content. Studies have proven that 15 or 20 min a day is more than enough for muscle building. And longevity. Keep them coming. You guys are AWSOME.

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Love this comment 😍 this made our day! & you’re absolutely right, it’s plenty of time to get the benefits 🙌🏼 thank you so much and keep smashing it 💪🏼

  • @emilefeltesse
    @emilefeltesse 2 หลายเดือนก่อน

    Nice one for today! Thank you from France 💪👌

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Thank you so much for the comment! We’re so happy you enjoyed it 🙌🏼 hope to see you back on again soon 💪🏼

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 2 หลายเดือนก่อน

    Enjoyed that!!!!😃

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      So happy you enjoyed it!! Loved this workout! 🏋️‍♀️ 💪🏼

  • @erikaescobarmandujano2250
    @erikaescobarmandujano2250 2 หลายเดือนก่อน

    I love it

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      So happy you did ❤️ hope to see you on again soon 💪🏼

  • @philin68
    @philin68 2 หลายเดือนก่อน

    Thank you for your great job 👍. That would be nice if you add weight,what you use during your sessions, for example .

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Hey Philin! Thank you for the kind words, we’re so happy you enjoyed it 🔥 absolutely, we did mention the weights we’re using at the beginning but maybe we could add that in the video descriptions too 🙌🏼 hope to see you on another one soon 💪🏼

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 2 หลายเดือนก่อน

    Sit up V Hold.......REALLY!!!!!!!!!!!!!!!!!!!!!!! 🤣

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      That was such a burner!! How did you get on?! 🤪😱🥳

    • @LucyDonovan-y3z
      @LucyDonovan-y3z 2 หลายเดือนก่อน

      Loved the move, a great way to finish an excellent workout! Thank you 🙏 😅

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 2 หลายเดือนก่อน

    Tough ending guys x🙃😘

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      It definitely was 😝😱🙊

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 2 หลายเดือนก่อน

    Perfect workout, now in my locker ready for my holiday!!!!!!!!!!!!!! x

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      These are the best for holidays!! ENJOY! X💪🏼

  • @blonblan
    @blonblan 2 หลายเดือนก่อน

    Thanks! We loved the workout and exercises! Would be more practical to have the bip in the end of each exercises to know when to stop it. Thanks ❤

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Thanks so much for the comment and so happy you enjoyed the exercises! We completely agree, this was actually one of our first workouts posted and we quickly realised we needed those beeps 😂 so shortly after this video we added them into every workout 🙌🏼 would love to see what you think of the newer ones 💪🏼

  • @mgchairez6167
    @mgchairez6167 2 หลายเดือนก่อน

    Wow no se como llegue acá paseo ya me subscribí la verdad me encantaron

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      gracias por suscribirte, ¡nos alegra mucho que los estés disfrutando! 🙌🏼🔥

  • @jud6tron632
    @jud6tron632 2 หลายเดือนก่อน

    Super exos pour le corps entier 💪🏼💪🏼

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Nous sommes si heureux que vous ayez apprécié ! Nous espérons vous revoir bientôt 🔥💪🏼

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 2 หลายเดือนก่อน

    Loved it thank you, now puffing away😅

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Hahah was a sweaty one!! 🤪 Well done 👏🏼 💪🏼💪🏼

  • @kendalquicke3007
    @kendalquicke3007 2 หลายเดือนก่อน

    This was 🔥 That sneaky end-off had me though!

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      So happy you enjoyed it! Haha the Outworker’s a nasty one 🙊🤩

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 2 หลายเดือนก่อน

    Really appreciated your Tips boxes!!!!!!!!!!!!!!!!! And loved your combos!!!! Smashed it!!!!!!!!!!!!!

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Thank you!! We shall be doing more tips soon!! 👀💪🏼 Glad you enjoyed the session, we love the combos to end on!! ❤️🤘🏼

  • @tomkondil
    @tomkondil 2 หลายเดือนก่อน

    ❤Bravo!

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      🎉 thanks for the comment ❤️ hope to have you back soon 🙌🏼

  • @ariannarisoli1307
    @ariannarisoli1307 2 หลายเดือนก่อน

    just discovered you guys on youtube and I loved the workout! I find it difficult to motivate myself to train abs so a follow along video where you can see how much time you’ve done and how much left to go is so motivating! more like this please 🥰

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      This comment made us so happy! Were so glad you enjoyed it and it helped you 🤩 we’ll be doing plenty like this one! Please let us know if there’s any workouts you want to see and we’ll do our best to get it done 🙌🏼

  • @ladyluck7361
    @ladyluck7361 2 หลายเดือนก่อน

    Great workout! Loved how easy it was to follow along, and I can definitely see this becoming part of my daily routine. Perfect balance of challenging but doable exercises! Thanks so much for putting this together 🙌

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      That’s amazing news!! We’re so happy to hear it was easy to follow along & challenging!! 😃 We can’t wait for you to try more!! 🤩

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 2 หลายเดือนก่อน

    That HIT the spot guys

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Glad to hear it Lucy!! 😏👊🏼👏🏼

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 2 หลายเดือนก่อน

    So good, just did upper and lower body together! Perfect 30 mins xx Thank you guys

    • @outworksonline
      @outworksonline 2 หลายเดือนก่อน

      Nothing beats a double trouble!! Glad you enjoyed it!! 🙌🏼👏🏼

  • @akiexists2971
    @akiexists2971 3 หลายเดือนก่อน

    Really helpful, my abs are really angry at me now 😅

    • @outworksonline
      @outworksonline 3 หลายเดือนก่อน

      Haha we know the feeling 🙊 well done for smashing it 💪🏼

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 3 หลายเดือนก่อน

    Excellent 10 min blast!!!! 🔥

    • @outworksonline
      @outworksonline 3 หลายเดือนก่อน

      Thanks Lucy! 🙏🏼🙏🏼

  • @PearceEsquire
    @PearceEsquire 3 หลายเดือนก่อน

    Stretching is so important. Love it.

    • @outworksonline
      @outworksonline 3 หลายเดือนก่อน

      Thanks Pearce! It really is 🙌🏼

  • @RentabikeVietnam
    @RentabikeVietnam 3 หลายเดือนก่อน

    Great tip🎉 Never knew about the focus. Gonna try that for sure.

    • @outworksonline
      @outworksonline 3 หลายเดือนก่อน

      Thank you 🙏🏼 so happy it helped 🙌🏼

  • @garethallen6384
    @garethallen6384 3 หลายเดือนก่อน

    Great workout again 💪🏻 💪🏻 Really appreciate the effort you put into these routines 🙌🏻

    • @outworksonline
      @outworksonline 3 หลายเดือนก่อน

      Thank you Gareth 🙏🏼 we’re so happy you’re enjoying them 🙌🏼💪🏼

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 3 หลายเดือนก่อน

    Did this first thing this morning and nearly lunchtime and I can still feel the effects!!!!!!!!!!!!!!!!!!!! NICE ONE TEAM 😉

    • @outworksonline
      @outworksonline 3 หลายเดือนก่อน

      So glad you enjoyed it!! That burn is CRAZY!! 🤪

  • @lilydonovan-h3i
    @lilydonovan-h3i 3 หลายเดือนก่อน

    Yess, my favourite!! Can't wait to try this!

    • @outworksonline
      @outworksonline 3 หลายเดือนก่อน

      Our favourite too!! Let’s go!! 👏🏼🔥

  • @LucyDonovan-y3z
    @LucyDonovan-y3z 3 หลายเดือนก่อน

    Really good after the 20 min Kettlebell!!!!!!!!!!!!!!

    • @outworksonline
      @outworksonline 3 หลายเดือนก่อน

      Going for the double! Love it, Lucy!