Total upper body workout using bodyweight and dumbbells as resistance to help strengthen the arms, shoulders, chest, back and core! For this upper body workout, you will need a pair of dumbbells, a mat and a chair to rest hand on for single arm rows and dips. The dumbbells I am using for your reference are 12.5kg x 2 and 8kg x 2. You can of course use one pair of dumbbells! I am using the chair for some seated shoulders however you can stand if preferred! I also use the chair for pull overs but again, this is not required. You can perform pullovers on the mat; just ensure dumbbell is is held parallel to mat so you can get a deeper stretch without hitting the mat so soon. If you prefer not to place feet on chair, simple perform push ups instead of decline push ups and pike push ups with feet on the mat. The timer will be on for 45 seconds of work, 15 seconds to get ready for next exercise! Remember to go at a moderate pace, particularly when pressing overhead. During the lowering