Day 3
ฝัง
- เผยแพร่เมื่อ 29 มิ.ย. 2024
- ♥︎ DAY 3 LEVEL UP CHALLENGE: 30 min Toned & Lean UPPER BODY workout - it's all about toning and defining our ARMS, SHOULDERS & ABS! Time to #levelup together! Let's do it!
▸ Muscles Worked: Upper Body & Core
▸ Time: 30 Min + Cool Down
▸ Equipment: Grab your Light & Medium Dumbbells! (I'm using 2x2kg & 2x5kg for your reference)
▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.
♥︎ Workout ♥︎
▸ 00:00 - 04:35 Warm Up 30 sec on, 0 sec off
Big Arm Circles
Small Arm Pulses
Squat Jack Rainbows
Back Extensions
Warm Up Run
Step Backs
Wrist Warm Up 1
Wrist Warm Up 2
▸ 04:35 - 25:25 Workout 50 sec on, 10 sec off
Dumbbell Floor Row
One Arm Shoulder Press Right Arm
One Arm Shoulder Press Left Arm
Gorilla Row
Glute Bridge Chest Press
Tempo Push Ups
Tricep Extensions
Reverse Fly
Lateral Raises
Lateral Raise + Front Raise
Arnold Press
Tempo Shoulder Press
3 sec hold Dumbbell Row
Wide Bicep Curls
Bicep Curl + Press
Bear Walk
Side Plank Reach Through
Side Plank Reach Through
Superman Hold
2 Point Bear
▸ 25:25 - 30:45 Finisher 50 sec on, 10 sec off
Standing Burpee
Hand Release Push Ups
Plank Hold
Up Down Plank + 4 Climbers
Walking Push Up
▸ 30:45 - 35:37 Cool Down 30 sec on, 10 sec off
Seated Inhale Exhale
Thread the Needle Left Arm
Thread the Needle Right Arm
Tricep Stretch Left Arm
Tricep Stretch Right Arm
Chest Opener
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
♡ Join the OFFICIAL TEAM GROW Community Group: / teamgrowsupport
♡ Workout Challenges & Guides: growwithanna-shop.com
♡ The Gear I Use:
Camera: amzn.to/3aticKD
Lens: amzn.to/3cCiujR
Tripod: amzn.to/2zontX9
Microphone: amzn.to/34VaKXH
♡ SUBSCRIBE: bit.ly/2QLvpXn
♡ Instagram: bit.ly/2ZSdHFR
♡ Facebook: bit.ly/2SVkgpE
♡ My Music: www.epidemicsound.com
#growingannanas #growwithanna #homeworkouts #hiitworkout #workoutchallenge #7daylevelupchallenge #homeworkout
D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video. - กีฬา
IT'S DAY 3 TEAM - UPPER BODY DAY 💜 How are you all feeling? Let me know if you like these upper body exercises? Did you feel the BURN?🔥🔥Anna x
My arms just died 💪🏼 but my heart is super alive!!!!! ❤️🔥❤️🔥❤️🔥🥰 You are amazing! 🤩 😘
Yes! Totally felt the BURN 🔥 😅
Day 3 ✅ Arms at the limit 🔥🔥🔥
Low for me🙃
I felt the burn 🥵 and i loved it thanks
Got reminded that Anna here is the queen of push ups 🥲
There is no happiness like the happiness which anna brings whenever she drops a new video 🌈💜❤️💜
Soo accurate! She's dose of positivity!💚
awww 🥺❤️ I love you team!
Couldn’t agree more! Love you Anna
I love you Anna ❤️🥺 thank you so much, you cant even imagine how much your videos mean to me and my daily routine ❤️
i did this and i feel amazing. but just a reminder you do not need to workout for him, her, them. you are doing it for YOU! not to prove you’re pretty bc u are and not to prove anything! but just prove you’re amazing. you workout for your mind. not just for anyone
I’ve been doing your workout but it’s been less than a month that I took it seriously, and I’m happy I’ve lost 13 pounds moreover I feel healthier, prettier, happier, and my boyfriend keeps giving me good compliments. I’m telling you girl @growingannanas you’re AMAZING. Thank you for keeping us moving and motivated.
Specifically this one?
Day #3, anyone else here for this??
Meeeee
Meee
Also meee!🎉
Your upper body workouts w weights are my favourites. LET'S SMASH IT ! 🔥💓
Well, what should I say than: I loved every second of this entire workout. Especially that the combination of the exercises hit all your upper body and especially the core muscles. I have strong arms, but I still lack a strong core... So bear two point was my killer today, but I am here to grow... Anna, thank you for challenging me every day!!! 😘
I am loving this challenge so far - your videos just keep getting better and better 🤗💪
awww thank you so much for your words 🤗
Feeling STRONG after this one!! love the no repeat structure💪🔥
Round 4 did you to 80% from yesterdays 75%. Still arms shaking but feel I’m getting stronger. What I love about your workouts is that u can repeat them every week and not get bored :)
I like its overall design and th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 its easy weight adjustment function. Seems sturdy and the handles are easy to grasp. The shipping package is well designed, really nice protection. Other comparable products are much more pricier.The downside: 1. I wouldn't do those workouts where you put a lot of your body weight on the handle. For instance, a plank position with hands on the dumbbell and lift the dumbbell up one at a time. Not sure if I can trust the materials as these are essentially plastic, not metal. 2. they are a bit chunky with low weights, some workouts are not so easy to maneuver with these. 3. with heavy weights, meaning you pick up most of the weight plates, putting these back to the holder takes a little bit juggling.
I've literally loved this upper body burn. I am so pumped to start my day. Thank you Anna !!!!
My arms are quivering. Great workout! Love your music and especially appreciate your cool downs. Thanks Anna!
Love her workouts so much fun and so affected, love the warm-ups in the beginning and the cool downs , the workouts are always a killer but always in the best ways to keep us to reach our gold's thank you Anna 😊 ❤
Anna for me you never disappoint! Thank you for always challenging me, i hope one day Im as strong as you are! Thank you for sharing.
When you think you're upper body is trained quite well and then Anna's workouts come... I loved it, it was so hard and yet so much fun. I'm feeling really strong right now! Thank you Anna, thanks to you I keep going (and growing) 💪
Thank you, Anna, today you was my angel, who free me from anxiety with this workout, love uuuu
Love this arm workout! I always come back to it for a good home workout :)
Week 5 my second 100% day. That finisher is definitely a killer finisher. Wow!! thank you
Amazing! Love the no repeat work outs. Even though my arms were on fire, it helped me keep going (except for the final exercise, I had no form left). And I love how you do the full 30 seconds of stretching. I have to pause other videos in order to do this. Thank you.
just so you know, I always wave back at every workout video you do :)!!!!
The look on Anna's face as she fights through the pain is not pretty and yet so beautiful at the same time 😍😍
I absolutely love your workouts and your positive and authentic vibes 😍 thank you so much for these!! just one thing would be so cool: if you could upload each video 2 times: one with your music and timer and one without music, just with the timer sound 🤗 so everybody could hear his own music and don't has to use a seperate timer on his phone anymore 😊 now i have to turn out the sound of the tv, play my own music on the bluetooth box and setup a timer... that is a biiig big wish, everything else is absolutely perfect 😍😍
thank you so much for your support in getting healthy and strong.
You rock, Anna!! My arms are on fire but in the best possible way! I'm always so pumped after your workouts.
I love the intro so energized nd motivating🏋️♀️🏋️♀️...Nd tysm anna for the ten feet song in the finisher of legday😻😻
Loving this level up challenge ❤️ and the music makes me wanna workout even more ! Full of energy 💪
I am so sweaty! LOL thank you!!!!
i've finished the whole excercises! YOU ARE THE BEST! Thank you Anna for doing this!
Hello Anna! I just did this workout at 7:30am! Indeed arms on 🔥 ! Absolutely loved it! Thank you so much for another challenging workout! Have a fantastic day!
I just found your videos a few days ago but I think I'm addicted!! Did an AM workout and now I'm already looking for another one for this evening. Thank you Anna for what you do!!! These are GOLD
I absolutely love all your workouts. The low impact ones are amazing for my workout needs. Thank you!
OMG my arms are burning. Loved this workout. Thank you Anna for another great video.
I am ready and waiting to kill day 3 with you Anna.
We are getting STRONGER and STRONGER ❤️
The warmup itself killed me. Looking forward to more videos with weights.
That was awesome! I'm a sweaty, tired mess but all my after work anger is now gone 😂 thank you!
hey , this is my first time doing upper body workout . it was kind of hard for me to do this but I tried my level best . Thank you
This workout reaches perfection : not too long, simple instructions, just 2 sets of weights, effective, and pleasant to look at ;)
Congratulations Anna, tomorrow I hope I find the same for lower body
what do you mean by that...
Day 3 was DONE ✅ yesterday and I’m going for day4, stronger :)💪🏼
Do you use dumbels ???
I'm so happy to start every morning with you ❤️. Thanks for your amazing work 🌷
I really love your routines, I’ve tried several others but I always come back to you ❤️✨
This new intro is THE BEST, so motivating. Day 3, I felt the burn for sure! You rock Anna
Still in love with this one! (Even if I still cannot manage to do push ups but we're getting there!)
Awesome workout as always! Gotta say Anna, your smile makes me smile, something that doesn't happen often when I'm workout out.
Totally love your workout. It needs a lot of hardwork for me but it's worth it! Thank you so much
Can't believe I have never seen this amazing training!
Great upper body burner! Arms felt pumped and like jello when I was done! Will do again!
Тренировка, при кажущейся простоте- жесть!!
Спасибо!!
💓💓💓
Anna después de año y medio, vuelvo contigo. Mira sin hablar haces unos ejercicios maravillosos!!!!! Estoy FELIZ!!!! Gracias!!!!
Exactly what I've been looking for!!!!!! Feeling the burn!!
I loved this video! So professional, no extra bs. Thank you for including stretches at the end. Will definitely be watching you more ❤
WoW! Amazing workout! Challenging! Exactly what I needed! Thank you Anna for helping us to level up!
I'm proud that I got through it without stopping, even through the plank reach through and surprisingly the last one, the walking push ups. 💪 I'm proud of my improvements. I used 20lbs for the 1st quarter of the video then I used 12s and 15s.
😮😮😮20s !!! 💪😎👍🏻Great job ! ☮️
You should be proud I used 15s , I am impressed 😮💪😎👍🏻☮️
Had so much motivation did this at 5 this morning. Thank you Coach for always bringing it💪🏽💪🏽
thank YOU for smashing my workouts Shannon 🤗💕
I love youuu! I had to leave the gym for covid this month and yourkeep me motivated with your sweat and shred with wights challenge..... by the time loving it !!
Can't wait to try this in the morning loving the upbeat music too!! Bring on the workout and killer finisher👌
I love your workouts! I found them during the pandemic and I continue to do the workouts. Thank you!😀
Thank you soooooo much! Another great workout. Loved it and my arms are still burning. 🤩🔥 I'm a day late now, but I'll keep up! You're amazing!
Wow. Excellent workout. I have been doing this type of workout 3 times a week for more than 30: years. I’m 68. This is one of the best you tube no repeats I discovered. Keep up the good work!
Thank you Anna! Always killing it with your workouts 💕💕
In one of her other videos there was a notice saying that it was the last exercise which I really liked because it helped me ouch myself even more. Other than that though, I only have amazing things to say about this video! I love the workouts that I have done so far! Thanks Anna, for keeping me from dreading my workouts!
my arms are shaking!! loving it!! Thank you Anna🥰
so good! thank you! back tomorrow for leg day!
you are so awesome,i have nade myself a challenege to comment on evryvideo i use for workouts! Watching your videos makes me so motivated, ive been working out so much better and more with you, thank you for this!!!
I loved this workout and the playlist you chose. Your videos are getting more and more perfect!
Thank you for bringing life back into my muscle fibres! BLESS!
The challenge week is moving forward, I'm looking forward to smashing this workout afterwards. It's just really fun with your creative mixed. 🤩
Just the right mix and challenge. Thank you very much every day... 🧡👋🏻
Amazing Anna. May you create more challenges using a resistance band? Love that.
Awesome workout from yesterdays 51% to 55% … this time my son joined me. So great for us to do it together… thank you
Oh my days! I just did the workout and I might say-I loved it Anna!!!
💜
Thank goodness day 3 is upper body...wonder if I will be able to walk tomorrow!?!
Brilliant work out! cant wait for day 4!! thank you so much Anna!!
I used to hate working out, but now with your videos I Love it🤩💖
Woahhh day 3 arms are shaking like crazy. Looking forward to completing all 7 level ups. Thank you for the videos
This was another great workout! My arms were already tired from boxing yesterday so this was challenging! Thank you very much!
Im working out with couple influ girls on youtube and they all are great, but there is something only you are giving in your vids and its
⚡techno⚡
thank you, I will come back!
Perfect workout for my upper body Mondays. Glad I found you., thanks!
Your endurance is very admirable. Keep it up ❤️
Love your workouts!!! Feeling so strong and so good after completing this awesome, killer workout!!
The only timer I could perfectly follow was for the cool down!! Thank you Anna
I love it ...!! Easy to follow along and it includes warm up & cool down movement. Thank youuu.
Can feel the burn love these exercises! Thank you Anna x
Omg I loved this workout ! She’s amazing 💪🏼💕
So good! Thanks for having such great workouts and continuing to add more!!
Hola Anna
Primero que todo gracias y segundo ese color te queda de maravilla... Greetings from Costa Rica 😃✌️😃
Its no easy. There are days that i feel my body so weak. But here I am.
thank youu so muchh sisss, im gettin stronger in day 3 and im so proud of myself 💜💜💜💜
Loved this workout!!! I did it in the morning and it gave me energy for the whole day! Love you, Anna! You are the best! ❤️❤️🥺
I loved the workout!!! I just couldn't do the finisher but still proud!! Thank you, Anna 💖💖
Awesome workout!!!! You are gifted with this. Thank you
YESSSSS!!! Incredible one, yet again :) Thank you!!!
Oh my God 😍💪 I'm loving and enjoying this challenge ,keep up the good work Anna , u are the best 👍
HOLY CRAP THIS WAS HARD!
I had to take a couple extra breaks lol. Thanks so much for this workout!!🙏
You´re seriously the best!!! Thank you!
Ok wow! That was wicked hard! I wanted to quit so many times but just kept going. Slower definitely doesn’t mean easier. Than that killer finisher! My arms are on fire! Thank you! Happy New Year 🎈🎆🎊!!
Loved this workout! Thank you so much, Anna!❤️🎉
Absolutely the best HITT channel! I m sweating buckets! Looking forward to MORE sweaty workouts. :)
I loved this training!!! Amazing
Love weights workout and uperbody workout tomorrow 💪💪
Day tree It's done!
But that 2 point bear killer me! But I kept going ! Really nice workout Team! Thanks Anna