This 30-minute upper body and core class pairs heavier dumbbell strength for your arms with a lighter set for focused core work. After a breath-led warm-up with bird dogs and thread-the-needle, you'll work two rounds, twice each, moving from overhead knee drives and static bicep curls to a press-and-hold shoulder series, tricep extensions, dead bugs, plank presses, bent-over rows, L raises, chest presses, and plank up-downs, finishing with slow mountain climbers. Challenge yourself with the heavier weights, squeeze at the top of every rep, and keep your breath connected to your core the whole way through.

Equipment: Dumbbells (10lb, 5lb)
Workout set: https://joinform.com/products/criss-cross-layered-bra-matcha-sage