This workout had me sore for 2 days! It is the perfect at home upper body workout

you will need a pair of dumbbells. I used 10’s and 25lbs

I did a run with the kiddos put them down for a nap and then did the workout, when they woke up I finished the same run again while they had snacks!

Good luck!

1.5 mile run

3x

Seated dumbbell shoulder press X 15 

standing Havyk raises X 10 each side

Single arm DB row (heavy) X 10 each side 

4x

Plank shoulder taps X 20 

DB bent over rows X 15

Burpee broad jump and turn X 10 

1.5 mile run