🔥20 Min CHEST & TRICEPS - Dumbbell at Home Workout🔥ALL STANDING🔥DAY 1 - 5 DAY SPLIT🔥

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This workout is part of a 5-DAY SPLIT SERIES, ideal for incorporating into your weekly sculpting routine or as a standalone session. Target your CHEST and TRICEPS with this efficient 20-MINUTE, ALL-STANDING DUMBBELL HOME WORKOUT. Designed to build STRENGTH and MUSCLE DEFINITION, this short circuit training session requires minimal equipment and is performed entirely from a standing position. It's easy to follow and perfect for small spaces, making it 100% apartment-friendly with NO JUMPING involved. 🏋️‍♂️💪🏠
📈Workout Breakdown:
Duration: 20 minutes (including warm-up) + cool-down
Format: 2 rounds of 40 seconds work | 15 seconds rest
Equipment: 2 dumbbells
Features: All Standing, No Jumping, Circuit Training
Benefits:
Convenience: Work out from the comfort of your home.
Apartment-Friendly: Perfect for small spaces and quiet environments.
Efficiency: Short, effective session that fits into your busy schedule.
Results: Achieve noticeable muscle definition with targeted moves by the end of the month.
Let's get stronger together! 🏋️‍♀️💪
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D I S C L A I M E R
I am not a certified trainer. This is my personal workout and may not be suited for others. If you'd like to give this workout a try, make sure to check with your physician first.

[@BurpeeGirlLiss]

Drop a comment below and let me know what weight you used!💪 Subscribe to BurpeeGirl: bit.ly/SubscribeBurpeeGirl Subscribe to BurpeeGirl Short Workouts: bit.ly/SubscribeBurpeeGirlShorts Subscribe to BurpeeGirl Clips: bit.ly/SubscribeBurpeeGirlClips

[@ibolyasandor3887]

I use 3 kg dumbbells.

[@dlserwatka]

I use 5, 8 and 10 depending on the exercise. Whichever I can do challenging myself while maintaining good form.

[@tamarahaddad5143]

@@BurpeeGirlLiss I used 1.5kg

[@Calbenmike]

Awesome workout!!! I used 8, and 10 pounds.

[@patriciaruiz9342]

I used 4 & 5 kg.

[@johannazeno2585]

Oooh, my goodness!!! Thank You, Lord God, for this workout. Day ONE of the Burpee girl challenge. I loved it... AWESOMENESS 👌🏽 👏🏽 👍🏽 😍 💖 💪🏽💪🏽💪🏽

[@BurpeeGirlLiss]

Great job! I'll see you in the next one!

[@caterinaagostino5690]

Love that you do warm-up and cool down in this video...more of this please for other body parts ❤

[@BurpeeGirlLiss]

This is part of a 5 day split - SeptemberStrength Challenge! I'll see you in the next one!

[@caterinaagostino5690]

Thanks Bella needed this one trying to focus on more weight lifting 🎉❤

[@BurpeeGirlLiss]

You got this!💪💪💪

[@hermanbraker18]

Thanks for this dumbbells workout im happy Andreea 12kg and 15 kg now in the gym 💪happy monday ❤

[@BurpeeGirlLiss]

Yes! Loving that weight! Great job!💪

[@dionneskitchen]

Love all of your standing WO's. Keep em coming please! I used a variety of 5 lbs and wrist/ankle weights.

[@BurpeeGirlLiss]

Great job!💪💪💪

[@mariateresagilardi8257]

Grazie BurpeeGirls per questo fantastico Workout 09/09/2024

[@brendaver3991]

Haven’t started yet but can wait for this afternoon workout.

[@BurpeeGirlLiss]

See you then!

[@kushalsaxena3807]

Day 1 done, excited for tomorrow exercise

[@BurpeeGirlLiss]

Great job!💪

[@1yonca1]

And ...it kicked off...a month of one Happy Hour after another 🎉can't wait to this one tomorrow❤. Thank you so much💪

[@BurpeeGirlLiss]

You got this! I'm gonna try to do it, too, alongside filming for the channel!❤️

[@1yonca1]

@@BurpeeGirlLiss sounds amazing! Have fun 🙃💪🩷

[@zoraydacastillodelacruz3388]

Gracias 5kg

[@jenniearrant1802]

Day 1 done!! Loved it! Thank you 😊

[@BurpeeGirlLiss]

Great job!👏👏👏

[@TiffanyRivera-of4go]

Great! Starting the week!

[@judya8392]

Absolutely LOVED this, Andrea!!!!!!! Love the all standing and SUPER effective exercises. Fantastic workout! Thank you❤

[@BurpeeGirlLiss]

Happy to hear that, Judy! I'll see you in the next one!💪

[@emmaharris9954]

First day done! Shoulder are on 🔥

[@BurpeeGirlLiss]

Yeah, shoulders get activated with standing chest exercises! No worries, you have 2 more days until you do shoulders again!💪

[@dlserwatka]

Just what my triceps need! Thank you ❤

[@BurpeeGirlLiss]

Perfect!💪💪💪

[@ibolyasandor3887]

I love this workout, it was so great! Thank you so much!

[@BurpeeGirlLiss]

Glad you liked it!! I'll see you tomorrow 💪

[@1yonca1]

As expected...amazing upper body 💪 strength. Used my 8 & 10 lbs DB! Thank you so much❤

[@BurpeeGirlLiss]

Great job, my friend!❤️ I'll see you tomorrow!💪

[@1yonca1]

@@BurpeeGirlLiss 🩷💪

[@eleventhavenueblog]

Efficient and easy to follow, thank you! excited for the September challenge :D

[@BurpeeGirlLiss]

Have fun!💪💪💪

[@towanahoward6332]

Goid morning, great workout burpee girl! Used 8 and 10 lb weights due to number of reps was very challenging! Thx😊

[@BurpeeGirlLiss]

Great job! Glad you felt challenged! That's the point!👏👏👏

[@martamariaalvarez3133]

Terminado!!!...buenísimo, me encanta para alargarlo en el tiempo después del mes, se puede añadir series e ir subiendo de peso...GENIAL GRACIASSS

[@BurpeeGirlLiss]

Yes, you can increase your weight and still do it in 20 min a day! 💪

[@gilli5136]

Day 1 complete. Thank you 🙏 What a great start, definitely felt the burn 💪🏼💙I used both 3kg & 4kg dumbbells.

[@BurpeeGirlLiss]

Great job! I'll see you tomorrow!💪

[@meganmuellner3423]

Kicked off the first week of September! I used 8 and 5lb weights which felt challenging but not too hard. Excited for day 2! 🎉

[@BurpeeGirlLiss]

Great job!👏👏👏

[@carolineverbeek52]

Did it and loved it 😍 I am a beginner so I used 3 kg dumbell

[@BurpeeGirlLiss]

Great job!👏💪

[@marklichtenfeld-dp5vc]

First day...Done! I used 8 lb weights. Loved every minute. 🎉 ~Sheryl❤

[@BurpeeGirlLiss]

Wonderful! I'll see you in the next one!❤️

[@ericatan583]

Thank you so much for doing this. Love this!

[@BurpeeGirlLiss]

Let's crush this month!💪

[@jalisamichelle]

My arms are on fire 🔥 good workout please keep them coming 🥳

[@BurpeeGirlLiss]

I will!💪

[@lisaprettypetals]

Thanks Lucy for this❤❤❤

[@BurpeeGirlLiss]

🤗🤗🤗

[@annak6902]

That was great, thanks a lot! I used 1.5kg ones and it was more than enough for me, that felt absolutely perfect!

[@BurpeeGirlLiss]

Great to hear! I'll see you in the next one!

[@Motherofdacshunds]

Day 1 done! Really enjoyed it, love changing up my workouts . Thank you BG 💪🏻💪🏻

[@BurpeeGirlLiss]

Fantastic! I do, too!

[@Julie-yn3fd]

Loved this workout I used 4kg with it being the first one , could have gone heavier on some of them my max is 6kg atm not bad for 60 💪🏼

[@BurpeeGirlLiss]

Great to hear! Have your weights close by next time. We're doing back and biceps tomorrow! Maybe go heavier on the back!💪

[@paulaoneill9026]

🎉 yeah day 1 done thank you

[@BurpeeGirlLiss]

Great job!👏👏👏

[@caroldorothy4138]

D#1 Done! ✅ Used mostly 8 lbs and 5 lbs for a few moves.

[@BurpeeGirlLiss]

Well done!

[@Maja305]

Great start! It was fun! See you tomorrow in next one!

[@BurpeeGirlLiss]

Can't wait!💪

[@CarmenGomez-yb7ru]

Tarea cumplida!!! Gracias!

[@BurpeeGirlLiss]

Great job!👏👏👏

[@MidgeSilvers]

Good Tuesday morning I did this one yesterday forgot to comment done another round then realized you have another weighted video for today

[@BurpeeGirlLiss]

Yes! I'm posting them Monday-Friday this week! Glad you're doing the challenge!💪

[@tamarahaddad5143]

Loved it! Can't wait for tomorrow's workout 💪💪

[@BurpeeGirlLiss]

Coming soon!💪

[@itumelengmoloi2918]

Day 1 in the bag❤ coupled with 5km walk🎉

[@BurpeeGirlLiss]

Well done! See you in the next one!

[@fionamaddow1012]

Great workout. Thanks. I used 8lb weights.

[@BurpeeGirlLiss]

Great job!💪💪💪

[@aprilthornton8294]

Saving this one!

[@BurpeeGirlLiss]

Great!💪

[@mindybendure5526]

Day one done! Used 8lb. Followed with your 12 minute beginner Abs, which didn’t seem like beginner to me!

[@BurpeeGirlLiss]

Haha! Great job!

[@julissaalmonte2884]

Wow,excellent workout to start this Monday, thank you!!!

[@BurpeeGirlLiss]

You're so welcome! I'll see you in the next one!

[@mar1evA]

Day one done!!! I used 3kg!!! Thank you for this challenge!!!

[@BurpeeGirlLiss]

Great job!💪💪💪

[@vanessabundrage5701]

Day 1 was great…looking forward to today’s 😅

[@BurpeeGirlLiss]

💪💪💪

[@zortil]

Day 1 done! I used 3 + 5 lbs. Thank you! 🎉

[@BurpeeGirlLiss]

Great job!👏👏👏

[@MessiahMcpherson]

Thank you sooooo much!

[@BurpeeGirlLiss]

You're welcome!🤗

[@Kleidchenfee]

Puuh, anstrengend! Aber ich habe es geschafft. Habe 2kg Hanteln verwendet. Vielen Dank, tolles Workout! 🖤👍🏻🙋🏻‍♀️🇦🇹

[@BurpeeGirlLiss]

Great job! I'll see you in the next one!💪

[@delove6684]

Wow, the kickoff. I really enjoyed it. Can't wait for tomorrow 😊😊

[@BurpeeGirlLiss]

Glad you enjoyed it!💪

[@lematvlema4464]

Good morning Andrea, excellent workout to start this monday, thank you!!! 💯💪Have a nice week 💞greetings from Hidalgo, Mexico 🥰

[@BurpeeGirlLiss]

Glad you liked it! Have a wonderful week as well!

[@CarmenGomez-yb7ru]

Gracias por estas rutinas con dumbells , las necesitaba gracias

[@BurpeeGirlLiss]

Thanks for joining me! I'll see you for back and biceps!💪

[@smiz4990]

The kick off! Such a great workout

[@BurpeeGirlLiss]

Glad you liked it!

[@silviqbelcheva2695]

day 1 done!

[@BurpeeGirlLiss]

💪💪💪

[@elbasofiasantillan4755]

Buen dia Andrea !! Qué lindo entrenamiento , fue intenso pero gratificante !! 😅 Hay que fortalecer los músculos !!!💪💪Buen comienzo de semana!❤ Gracias y hasta mañana!!👋👋🇦🇷💕

[@BurpeeGirlLiss]

Glad you enjoyed it!💪💪💪

[@susan81690]

Wow! So good.

[@BurpeeGirlLiss]

Glad you enjoyed it!

[@pattiem4510]

Great workout, I used 8 and 10 lb weights

[@BurpeeGirlLiss]

Nice work!👏👏👏

[@Keister4U]

Great way to start this awesome challenge off💪🙌 This was so well put together. my muscles and I thank you 💜🔥🤗

[@BurpeeGirlLiss]

Happy you feel that way! I really like it, too!

[@loribreese-darling8636]

Quick question, do we do these 5 vids for the whole month of Sept or will there be new weight workouts each week?? Love these 5 BTW!❤

[@wilmarademacher8939]

✅💪❤done🥳. Harder than it looks😅. See you all tomorrow. Thanks BurpeeGirl 🌸

[@BurpeeGirlLiss]

Well done! I'll see you tomorrow 💪

[@wilmarademacher8939]

@@BurpeeGirlLiss used my 4 kg dumbells, have some back problems from working in the garden. Maybe tomorrow my 5kg if my back feels better😊

[@emilyf9799]

I ended up using a resistance band for some of the exercises to feel more burn!

[@BurpeeGirlLiss]

Glad you made it work!👏

[@andreazalm]

Yesssss❤

[@BurpeeGirlLiss]

💪💪💪

[@adesumboprecious9222]

Thanks 💪 ❤🎉

[@BurpeeGirlLiss]

You're welcome 😊

[@TeganM.C.]

The kickoff! 🎉🎉🎉

[@BurpeeGirlLiss]

Yes! 💪💪💪

[@serafethesenova9448]

Çox sağolun

[@BurpeeGirlLiss]

You're so welcome!🤗

[@jimealvarez6441]

Hermosa rutina

[@BurpeeGirlLiss]

Glad you liked it!

[@daisykaith2633]

Done 😊😊😊 I used 2x5kg barbell 💪💪💪

[@BurpeeGirlLiss]

Well done!👏👏👏

[@monirehraha9750]

❤❤❤thanks😍❤️❤️❤️👏👏👏

[@BurpeeGirlLiss]

You're welcome 😊

[@KRoss-dw5hh]

day one!

[@BurpeeGirlLiss]

👏👏👏

[@eszenyi74]

DoneThank you!🎉

[@BurpeeGirlLiss]

Great job!👏👏👏

[@Catalina-fo7ug]

Súper entrenamiento feliz

[@BurpeeGirlLiss]

Glad you liked it!💪

[@joiwashington4649]

I used mostly 8 and 5s. A 10 for a few of the exercises.

[@BurpeeGirlLiss]

Sounds great! Continue to switch between weights to find your sweet spot for each exercise!

[@jeanpaulgranier4650]

Coucou merci pour cette séance, mes petits bras ont souffert. Belle et bonne journée COLETTE 😅

[@BurpeeGirlLiss]

Great job on getting it done!💪

[@telmafigueiredo5122]

I used 3kg dumbbells. Thanks 😊

[@BurpeeGirlLiss]

Great job!💪

[@lililove1774]

Merci 🙏🫶🎉🎉🎉

[@BurpeeGirlLiss]

🤗🤗🤗

[@joiwashington4649]

Is safe to assume we are doing these set of workouts for the month?😊 if so I did day 1 of week 2 and I felt awesome!

[@BurpeeGirlLiss]

Yes! That's the plan! Hopefully, everyone will be able to complete the challenge!💪

[@Lamiya_Goodratli]

Yeah🎉

[@BurpeeGirlLiss]

💪💪💪

[@vrindavishwanathan6019]

All ur dumbbell routine is simply superb 😅😅

[@BurpeeGirlLiss]

Glad you feel that way!

[@mariateresagilardi8257]

Grazie BurpeeGirl ❤❤❤❤❤❤❤faccio ora questo allenamento 02/09/24😮😮😮😮😮😮😮😮😮😮😮❤ ❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@BurpeeGirlLiss]

Great job!💪💪💪

[@raquelbranco8959]

Hi! Chest exercises 3 and 4kg. Triceps 4 to 5kg. Also combined with your 18 min hourglass workout:) I'm 🥵🙂 THANK YOU! 💝

[@BurpeeGirlLiss]

Sounds great!💪👏👏👏

[@VibrantZee]

I know it's going to be an amazing workout because it's from you

[@BurpeeGirlLiss]

Appreciate it!❤️

[@MiniJesma-bq7pq]

Day 1 done.. Thank u mam 🎉

[@BurpeeGirlLiss]

Keep it up!💪

Done ❤ i used 8 kg.

[@BurpeeGirlLiss]

Well done!💪💪💪

[@karolina2060]

I decided to join your september challenge together with my partner. I just finished this one and I don´t feel my arms as I write this. It was very intense 🥵

[@BurpeeGirlLiss]

Wonderful! I'm glad it worked! I'll see you in the next one!

[@colomannie2512]

C'est fait , validé 💪🏻

[@BurpeeGirlLiss]

Great job!👏👏👏

[@LuzAdrianaCastillo-h2g]

❤❤❤❤❤

[@Dearest_Kenyetta]

🔥🔥💪🏽💪🏽

[@yasihosseini3320]

💪🔥💪🔥💪🔥💪🔥

[@BurpeeGirlLiss]

🤗🤗🤗

[@raimundas.d.l8448]

💞💞💞

[@pavlatlukova6193]

Supeer ❤

[@BurpeeGirlLiss]

💪💪💪

[@reneewalwyn377]

Thank you Andrea used 5lbs

[@BurpeeGirlLiss]

Well done!👏👏👏

[@Rob42125]

👍🏽

[@mamathamadhu7342]

Tq gal❤❤❤❤🎉

[@BurpeeGirlLiss]

🤗🤗🤗

[@adrianaalaniz.]

🙏🏻💜🌻

[@BurpeeGirlLiss]

🤗🤗🤗

[@SavitaMaratha-u8u]

Mam full body weight loss inch loss full body workout ke video daliye

[@BurpeeGirlLiss]

Plenty on tbe channel!

[@sheenalawrence5705]

Oh my, this nearly killed me. I made it through with trembling arms lol

[@BurpeeGirlLiss]

Yes! It's going to work!💪💪💪

[@franceslindamarshall9271]

I used 5 and 8 lbs 😊

[@BurpeeGirlLiss]

👏👏👏

[@layalbash6334]

🌹🌹🌹

[@BurpeeGirlLiss]

🤗🤗🤗

[@maleenasstrom6080]

👍👍🙏🙏🥰🥰

[@BurpeeGirlLiss]

💪💪💪

[@GRISELDA-r6d]

LIKE.👍👍👍👍

[@BurpeeGirlLiss]

Thank you 👍

[@simonenascimento6086]

0:25

[@minirach537]

Will there be rest days?

[@BurpeeGirlLiss]

Weekends off!

[@natashaxo9078]

can i use 5lb dumbbells for this & see results?

[@BurpeeGirlLiss]

It all depends on your level.