This is primarily an arm based strength workout, but there is a bit of work for you legs too whilst your arms get a rest! I choose to do the leg exercises with just bodyweight, but you can add weights if you want to up the effort.
You need a set of dumbbells for this workout, and maybe a range of weights if you have them.
There are five pairs of exercises in this workout, and we complete three rounds of each exercise before moving on to the next:
Shoulder press ~ 10-12 reps, followed by 15 squats for active recovery
Hammer curl ~ 10-12 reps, followed by 45 seconds lunges
Lateral raise ~ 8-12 reps, followed by pulse lateral raises for as many reps as possible (AMRAP), and then followed by single leg bridges 30 seconds each side
Front raise ~ 8-12 reps, followed by split squats for 30 seconds each side
Wide bicep curl ~ 8-12 reps, followed by upper half bicep curl reps ~ 8-12 reps, and then followed by lateral lunge for 30 seconds each side
Here is a follow along video where you can work out with me: