40 MIN UPPER BODY WORKOUT - Back, Arms, Chest & ABS - Tone and Build Strength With Weights

40 Minute Killer Upper Body Exercises - Back, Arms, Chest and a whole lotta burn! Grab two pairs of dumbbells - light and medium - and build some strength and lean muscles.
ps: Enjoy the main workout and then get pumped for a tough, killer Finisher! Time to challenge your upper body team, let's do it, let's go!
▸ Muscles Worked: Arms, Shoulders, Back, Chest & ABS
▸ Time: 40 Min
▸ Equipment: Grab your light & medium weights (I'm using 2 x 2kg & 2 x 5kg 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.
The Workout:
▸ Warm Up 30 sec on, 10 sec off
00:25 Arms Out & In
00:55 Rainbow Arms
01:25 Back Extensions
01:55 Arm Circles
02:25 Walk Outs
02:55 Bird Dog Crunch Right Arm
03:30 Bird Dog Crunch Left Arm
04:00 Down Dog Walks
▸ Workout 50 sec on, 10 sec off
04:55 Dumbbell Floor Row
05:55 Alternating Dumbbell Row
06:55 Hammer Curls
08:00 Lateral Raises
09:00 High Plank Hold
10:05 Sec Hold Dumbbell Row
11:05 Half Burpee Bicep Curls
12:05 Front Raise + Lateral Raise
13:10 Upright Row + Press
14:10 Arnold Press
15:10 3 sec down Shoulder Press
16:15 One Arm Snatch Right
17:15 One Arm Snatch Left
18:20 Shoulder Taps
19:20 V Hold
20:25 Full Sit Up
21:25 Bicycle Crunches
22:25 Hand Release Push Ups
23:30 Supported Bicycle Crunches
24:30 Glute Bridge Chest Press
25:35 V Hold + Dumbbell Press
26:35 Tricep Extensions
27:35 Step Backs
28:40 Dumbbell Push Up + Climber
29:40 Double Dumbbell Row
30:40 Push Up Toe Tap
31:45 Supported Flutter Kicks
32:45 Deadbugs
▸ Finisher 45 sec on, 0 sec off
34:00 Stand Ups
34:45 Low Plank Hold
35:30 Climbers
36:15 Low Plank Dips
37:05 Stand Up + Push Up
37:50 Shoulder Taps + 2 Climbers
38:35 Jumping Jacks
39:20 ALL OUT PUSH UPS 🔥
▸ Cool Down 30 sec on, 10 sec off
40:35 Shoulder Stretch Left
41:20 Shoulder Stretch Right
42:00 Standing Cat Cow
42:40 Inhale Exhale
43:25 Neck Rolls
44:05 Neck Stretch
44:50 Chest Stretch
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
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#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.

[@growingannanas]

Who's ready for UPPER BODY Burn? Go grab your weights Team and let me know HOW YOU FEEL after the workout! Have fun, your Coach Anna 😈

[@reemaaaz8641]

Best Coach ever😅🥰 .. so pumped up for this workout

[@katgarcia4440]

I'm ready!!!🔥🔥🔥❤️❤️❤️

[@annabozena5404]

It is going to be 🔥 Let’s get ready 💥🍁🥰💕

[@jillthiele7558]

You are BEST COACH EVER!!!!

[@jillthiele7558]

Thank you sooooooooooo MUCH ANNA!!!!

[@anjaweck614]

So often I think at 60% "How much longer?" and then in a blink of an eye I arrive at 90% and know I will make the finisher! Thank you for all the variety! Makes it easier to keep going not to know what is next 😉

[@zeexoxo4583]

Haha, same here. I don’t even look at the timer anymore. I just wait for the sound… cause I know I’ll keep thinking “how much more time”

[@tboston2718]

Love this one! Make more like this!

[@karencamposc.1153]

She is great my favorite

[@mofdon103]

yeah me too but the complete opposite x)

[@hzleyes7087]

Count me in that camp. I try very hard not to look at the timer too! Who needs that fear factor of how much time is left during her workouts

[@IzzyRAM]

This workout never disappoints. It has a good combo of arms and abs. The all out push up at the end is a killer

[@maryp9656]

This one was awesome, love the "no repeat", keeps things interesting & moving! Love it, thanks!!

[@harryisamuggle]

Am I the only one who can’t do push ups! I get so frustrated when there are several push-up moves in a workout and always need to modify or do sth else. But since she keeps adding those in and nobody else is complaining clearly it’s me the weakling.

[@victoryforever6983]

Me too..😢

[@sophiequirionxo]

Hello ☺️ I also have a hard time doing push-ups, but I adapt the movements to my strengths. As long as you feel your muscles working, that’s what matters ❤

[@katiedegraffenried1297]

You are not alone, I have to modify this whole workout... however over the weeks I can do more of it, which makes me so happy! Hopefully we will all get to the point where we can do the push-ups!

[@sunnygirl5467]

I don‘t want to sound negative, but I can’t do a single full push-up too🥲 and I‘ve been working out with weights at home for 2 years🥴 it’s not bad at all, for some it comes more naturally than others and it’s a skill you have to practice a lot, don’t get down about it☺️🏋🏼‍♀️

[@SabaSalehpour]

Hey. No, you're not alone. I can do only a few push ups each round.

[@amandaclark2419]

40 mins seesm long and then it's over and you feel amazing. Another creative and effective challenge. Thank you.

[@michaelatischler]

12 Months ago I could barely hold a high plank for more then 10 seconds. Now I’m doing all these crazy workouts. Thank you so much 🙏🏻

[@HaHa-jb9gb]

I do this workout twice a week (10-15lbs Weights) and I absolutely love it! My muscle growth is excellent. As a 13 year old, I find it hard to become muscular especially since I’m a girl but with your workouts I have never felt better! Thank you Anna!!

[@janevonnis]

Just be careful at your age, doing this stuff wrong could affect your growth in a bad way :,)

[@lulamccullors9986]

In what ways? I’m younger and I love these so I’d love to know:))

[@mihaelailak4830]

This can't be a serious comment 😂 I'm 27, moderate gym goer for 4 years and k find this workout challenging. I am using 3kg dumbells which is around 6lbs if I'm correct, but the load on abs and shoulders is really heavy in this video

[@rosella5013]

@@mihaelailak4830 just let the child live his life and believe 🙄😁

[@CarolinapoZendejasli]

@@janevonnis?

[@fredericktyson8358]

Great workout 🏋🏾!! I decided to push myself more using heavier weights than I’ve been with your workouts and it’s a wonderful coincidence that you’re increasing the challenge this week and I assume going forward! Loving this fitness quest and journey with you as the guide/Coach!!💯👍🏽👍🏽

[@bluehazzle]

I had to pause a lot of times but I tried to finish this no matter what. Thank you for the great workout 💗

[@yashchettri7614]

Only Anna make me do all these experiences.looks like an effective and fun workout ahead as usual.thank you for this.🙌🙌💕

[@TensaiHimeSama]

I just discovered this channel a week ago and these workouts have been amazing!! Thank you so much for this great content, I want to keep doing these everyday!

[@annabozena5404]

I did it this morning, it was amazing Anna! I loved it as I need to shape my arms more. You inspire me so much and working out along with you doesn’t feel as a chore at all💪🔥Thank you ☺️

[@danijelaolds2216]

Can feel the burn all over the top half of my body! Such an amazing workout. Thank you Anna for always pushing me x

[@pilarrierahernandez7434]

I appreciate workouts longer than the usual 30 minutes!!! Love it 💕😌

[@evavicentemartin4269]

I'm planning my week routine. In love with your upper body workouts. You're amazing. Thank u ♥

[@ajisai2528]

Anna, thank you so much for another great workout! I especially want to say thank you for including all the moves as well as the timestamps in the description.

[@IzzyRAM]

I've done this video maybe abouts 3 or 4 times now. I've improved every single time. I can now do the v holds for the entire duration and I can finally do the dumbell push ups. I almost kept up the entire time with Anna. I just slowed down a little during the finisher. Thanks Anna for helping us get stronger every day 💪 🙏 🙌 ❤

[@allknowingfreddybear9291]

This was… AMAZING!! Definitely going in the favorites list.

[@moni6596]

Here again waiting for the video, thanks to you I have learned to enjoy exercise and take care of my body, I love your routines💕💪

[@CoolName04]

I love that u include a warm up in ur workouts cuz i dread doing my usual one but when it’s a part of the video it feels like its a part of the workout so I feel more motivated

[@AntMannall]

OHHHHHH MY GODDESS LOVE WORKING OUT WITH YOU. No rest after Christmas. Straight back in the gym on the floor tuned into you x Hope you has a wonderful Christmas where ever you are. Beautiful and inspirational. Ill be back tomorrow for more burn. Happy XMAS ANNA x

[@shylamartin5397]

Wow! I absolutely loved this!! I've been looking for a workout like this. I'll definitely be back. Thank you!

[@waynez3885]

omg. That was the longest 40 minutes of my life :-) Great workout Anna. Thanks for the motivation to stay fit and healthy - ur an inspiration

[@shelleynewbold7424]

Wow! What a treat! The content you're filming at the moment is on another level! So exited for this, i've done your 30 min upper body with weights workout (from about 5 months ago?) numerous times over, i particularly love the finisher so looking forward to this one. You've listed the exercises too ❤ See you at 5am 🏋️‍♀️ x Edit: That half burpee bicep curl! 🔥

[@rheayb8316]

This is now my favorite upper body workout. Thank you so much!🎉🧡

[@jennifermarin1274]

more videos like this please! It's one of my favorite routines, I love it, thanks so much Anna 💕

[@jillthiele7558]

Workout was killer as usual!!! I feel great afterwards!!! Love how you make working out fun. And not focusing on calories burned but getting stronger and healthier. Love from indiana!!!

[@glowgreen_fitness5380]

Best upper body workout you’ve done Anna!!! Amazing !!!

[@louisep6233]

This is a great no repeat workout. I loved that it included a little cardio and abs.

[@adycarvalho129]

Feeling amazing after this workout! Thanks Anna!

[@Alexa-lj4bm]

Anna your workouts are the best!! You're a beautiful person and soul. Thank you so much!

[@franciscomissycruz6065]

So good to feel that burn but also be out of breath! Thanks Anna! Also, wanted to mention I've been nursing a foot nerve issue and have so appreciated the newer "with weights" workouts as I stoll get a great workout without aggravating this injury. Cheers!

[@shondellaboyd1483]

Man!! The perfect Friday workout to start the weekend. Feeling amazing! Thank you♥️

[@faganfit572]

This workout was a blast!!! Thank you Anna.

[@mindyourownbuisness8604]

I think this was toughest workout i have done, Thank you so much Anna ❤

[@hanaom5375]

I did todays newly released your 24 min tabata + almost finished this one. Feel myself like a dead hero lol. Thank you for amazing library of workouts Anna ❤️🐝 feel so cool with combining them everyday. I didn’t get red of my belly fat yet but I feel I am getting way stronger.

[@venuslim69]

Awesome....a great & dynamic movement and smooth transition from each workout 💜

[@VtRD]

Anna, you are just The Best! Thank you.

[@smilelucky7590]

Love this Work out! Thank you so much! After vacation feel lazy but this video helps me come back to Fitness routine! You are wonderful!

[@aussiekidslify673]

Thanks Anna! Another amazing workout!!!

[@poojahakke5462]

Amazing workout! Love the finisher 🤌🏼♥️😭

[@biankanazaredolor-gasataya]

This is so awesome. I do this every other day for a month now and the result is great! I love it!

[@lynngardner76]

That was wicked! Thank you!! My upper body is on 🔥!!

[@claudiagorecki4109]

Great workout! 👍🏼 Thank you 😊

[@jenrobisJR]

I’m loving your workout ! Thank you 🏅

[@sheltithompson6514]

Anna you are without a doubt THE BEST!! Thank you for creating a fabulous and challenging workout yet again!! Happy Friday!

[@juanbcn83]

Very good training!!! I'm eager to do it. Thanks Anna, one of my favourite channels.

[@002seleena]

I have had these for several weeks kzbin.infoUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.

[@KC-vs5qq]

Amazing routine Anna .... Thank you. God bless you ♥

[@rebeccabrault4646]

Amazing workout with diffrent moves ! Thank you!

[@christinelamour7057]

Excellent sequence 👍👍👍 my arms and shoulders are on fire 🔥🔥🔥 Thanks ❤

[@jagienkaborecka8223]

I always get what I wanted from your workouts! You are the best Anna!

[@Andy-dk9wb]

I didnt expect the challenge that came with this workout! Love the editing and the variety of exercises!

[@Alexandra-ge5nn]

thank you for this wonderful workout. that's what I needed today

[@Emmmajaane96]

Best workout I’ve had in ages! 💪🏼

[@mshalady]

How did I miss this one? Felt like I found gold with this workout today! Thank u as always Anna! 💛

[@meganalexander3701]

So good, thank you! Great music too. Only thing I wish is that there were 1-2 more bicep exercises. I added my own! Good sweat!

[@xtisindenney]

I really enjoyed this!! I did leg day yesterday so this was a huge mission for me but I modified where necessary to not hurt my sore legs!! I love how your workouts annihilate my body, torch calories, and are helping me build my muscles!! Very appreciated! -Love Megan

[@jennymausmad5625]

💗 love the new detailed discription, thank you! So i know whats coming to me. 👌

[@solstice1681]

This workout was amazing, thank you so much!

[@pattiewheeler1074]

Awesome, no repeat, fast moving workout!

[@chantallessard1858]

my first workout with you and loved it!🔥💪 Thanks you so much!!♥️🇨🇦

[@izabelaolejnik1912]

this training is so good !!! ❤️😎 Thank you!

[@ashaniratnayake4103]

Amazing workout!!

[@dominikabelova8993]

It was my 1st workout with you and I'm excited, I can't wait for another 💪

[@mariajosegonzalez9303]

OMG I woke up feeling lazy and was gonna rest today but just saw this and it made SO EXCITED! Totally doing this today! Lots of love Anna!!!!!!!

[@lgerardo8]

Amazing and fast workout! Thank you!!

[@littleapple7860]

Great workout!! Thanks!❤

[@queenbrighidqb2526]

One of my fav' training t'il now ! 👍

[@anacristinagaviria8211]

Aaaamazing workout!!!! Straight to the point!

[@ManaBenya]

Such a good workout ☺️ thank you 💛

[@crlepizu]

Amazing! Thanks coach, God bless you! Saludos desde Costa Rica 🇨🇷

[@genjfs247]

Amazing workout. I was ambitious to start with 9.5kg dumbbells!! Used a combo of 5kg and 3kg as the workout went along! lol. Thanks Anna for continuing to provide us with new workouts. Very much appreciated.

[@owenrea]

thank you

[@juliette.j]

More upper body with weights workout that are 40-45mins! Recently discovered your channel, and I’ve done about 4 different arm workouts from your channel and I see change already. Great content!

[@elisabetta_arn]

first time I try one of your workouts and was absolutely amazing! thank you!!!

[@MariaHernandez-cm8kk]

Amazing workout!!! Thank you for the great content :)

[@giovanaraupp1045]

love your workouts!! thank u so muchhh!! upperbody and abs on fireeee

[@goodmorningmiss.w]

Thank you, I've loved it!

[@mirnahussein8470]

I liked that you include pre-workout warming and post-workout stretching, very important!

[@s_a_n_y]

I finally have done this without break and 11 push ups at the end. Few months ago I could not do that. Thank you, Anna🥰

[@bronwensteele121]

Love this for you, well done! 🎉

[@daniellafigueroa1134]

those pushups were a reality check!!! loved this ty queen!

[@pilarrierahernandez7434]

This is a hate&love one!!!! My second time around this workout, I still have to get some of the exercises... working on it 💕

[@monpederson]

heart pumping strength - so fun! Would love more workouts like this!💪❣❣❣

[@Marenka.81]

This was amazing, best upper body workout ever 😍😍😍

[@anastasiadushman409]

What a workout ❤️‍🔥❤️‍🔥❤️‍🔥 the finisher was definitely a challenge!

[@mhoguet9767]

Great workout! Thanks.

[@taylorlaufe3498]

Love the workout routine. It was perfect for me. Thank you! I feel amazing! Saved it for future workouts.

[@SweetPrince-xy5iv]

Another amazing workout, thanks so much ❤ your workouts are helping me to develop a healthier relationship with exercise and moving my body to feel good

[@georgia10728]

DEFINITELY one of my favorites ❤️

[@utube_user332]

we love you Anna! thank u very much for awesome videos like this! i really appreciate ur work!!

[@seleannia4511]

thank you so much for this video, enjoyed it so much

[@artimusgarcia-cuellar8026]

Came back to this workout! A good one!

[@BEREJACKY]

Anna, you are really amazing, thank you for your work.

[@bevmansfield5515]

Whew that was a tough one! I was so happy to do jumping jacks! Love the music and the really great stretch at the end. Thanks Anna - you’re the best.

[@cocodelight5077]

Lol lol love it.

[@kartiksharma2019]

Took me 3 breaks, but finally completed. Thank you for this workout video!!

[@llenori6]

Definitely upper body on fire! 🔥 Thank you Anna I loved it!!💪😅

[@aidamortazavi6586]

Omg I love this workout 😍 this one is my fav upper body 🔥

[@datenny]

The finisher was on fire, thank you.

[@birb1290]

saving this for my next upper body session!!