Uploaded August 2026 | Updated September 2026, 2 weeks ago
This 35-minute upper body dumbbell strength workout is built specifically for women in perimenopause and midlife — focusing on muscle definition, bone strength, and real upper body training that changes your body one rep at a time. Two circuits, seven moves each, two rounds, plus a two-minute AMRAP finisher.
🔥 WHAT WE'RE DOING:
2 blocks | 7 moves each | 45 seconds on | 15 seconds off | 2 rounds + 2-minute AMRAP finisher (curl to press + up downs)
Shoulders, chest, triceps, back, and biceps — full upper body covered
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (Michelle's range: 8–35 lbs)
✔ Bench (highly recommended — chair works too)
✔ Yoga mat
If you're using your Apple Watch or fitness tracker, set it to Traditional Strength Training.
💧 LUMANOVA RED LIGHT THERAPY
At 52, Michelle uses the Lumanova Red Light Therapy panel 3–4 times per week. Red light works on a cellular level and has been shown to support collagen production and improve the appearance of fine lines and skin texture. If you'd like to learn more, check out the link below and use code MICHELLE10 for 10% off.
👉 https://luma-nova.myshopify.com?bg_ref=C5AmX53vY9
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:39 – Warm Up
02:46 – Block 1, Round 1: Shoulder Press
03:45 – Block 1, Round 1: Chest Press (Bench)
04:56 – Block 1, Round 1: Overhead Tricep Extension
05:56 – Block 1, Round 1: Lateral Raise
06:50 – Block 1, Round 1: Push-Up to Down Dog
07:49 – Block 1, Round 1: Tricep Kickbacks (Bench)
08:39 – Block 1, Round 1: Dumbbell Fly Sit-Up
09:55 – Block 1, Round 2: Shoulder Press
10:56 – Block 1, Round 2: Chest Press (Bench)
11:53 – Block 1, Round 2: Overhead Tricep Extension
13:01 – Block 1, Round 2: Lateral Raise
13:56 – Block 1, Round 2: Push-Up to Down Dog
14:57 – Block 1, Round 2: Tricep Kickbacks (Bench)
15:56 – Block 1, Round 2: Dumbbell Fly Sit-Up
16:45 – Lumanova Red Light Therapy Break
17:39 – Block 2, Round 1: Bent Over Row
18:39 – Block 2, Round 1: Bicep Curl (Palms Up)
19:32 – Block 2, Round 1: Rear Delt Fly (Bench)
20:23 – Block 2, Round 1: Pullover (Bench)
21:35 – Block 2, Round 1: Iso Curl Alternate
22:27 – Block 2, Round 1: Superman Hold + Release
23:39 – Block 2, Round 1: Dumbbell March (Overhead)
24:38 – Block 2, Round 2: Bent Over Row
25:33 – Block 2, Round 2: Bicep Curl (Palms Up)
26:32 – Block 2, Round 2: Rear Delt Fly (Bench)
27:27 – Block 2, Round 2: Pullover (Bench)
28:45 – Block 2, Round 2: Iso Curl Alternate
29:31 – Block 2, Round 2: Superman Hold + Release
30:38 – Block 2, Round 2: Dumbbell March (Overhead)
31:39 – AMRAP Finisher: Curl to Press + Up Downs
34:37 – Cool Down + Upper Body Stretch
37:08 – Closing + App Info
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking, exclusive workouts, and a community of women cheering you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP YET?
👉 Become a Member: / youtube.com/@MichelleBriehler/join
🗓️ FREE WEEKLY WORKOUT CALENDARS
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 michellebriehler.com
💬 Amazon Storefront: amazon.com/shop/michellebriehler
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⚠️ DISCLAIMER: Always consult your physician before beginning any fitness program. Content is for informational purposes only and performed at your own risk.
AFFILIATE NOTICE: Some links are affiliate links. Purchases may earn a small commission at no extra cost to you. 🧡
This 35-minute upper body dumbbell strength workout is built specifically for women in perimenopause and midlife — focusing on muscle definition, bone strength, and real upper body training that changes your body one rep at a time. Two circuits, seven moves each, two rounds, plus a two-minute AMRAP finisher.
🔥 WHAT WE'RE DOING:
2 blocks | 7 moves each | 45 seconds on | 15 seconds off | 2 rounds + 2-minute AMRAP finisher (curl to press + up downs)
Shoulders, chest, triceps, back, and biceps — full upper body covered
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (Michelle's range: 8–35 lbs)
✔ Bench (highly recommended — chair works too)
✔ Yoga mat
If you're using your Apple Watch or fitness tracker, set it to Traditional Strength Training.
💧 LUMANOVA RED LIGHT THERAPY
At 52, Michelle uses the Lumanova Red Light Therapy panel 3–4 times per week. Red light works on a cellular level and has been shown to support collagen production and improve the appearance of fine lines and skin texture. If you'd like to learn more, check out the link below and use code MICHELLE10 for 10% off.
👉 https://luma-nova.myshopify.com?bg_ref=C5AmX53vY9
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:39 – Warm Up
02:46 – Block 1, Round 1: Shoulder Press
03:45 – Block 1, Round 1: Chest Press (Bench)
04:56 – Block 1, Round 1: Overhead Tricep Extension
05:56 – Block 1, Round 1: Lateral Raise
06:50 – Block 1, Round 1: Push-Up to Down Dog
07:49 – Block 1, Round 1: Tricep Kickbacks (Bench)
08:39 – Block 1, Round 1: Dumbbell Fly Sit-Up
09:55 – Block 1, Round 2: Shoulder Press
10:56 – Block 1, Round 2: Chest Press (Bench)
11:53 – Block 1, Round 2: Overhead Tricep Extension
13:01 – Block 1, Round 2: Lateral Raise
13:56 – Block 1, Round 2: Push-Up to Down Dog
14:57 – Block 1, Round 2: Tricep Kickbacks (Bench)
15:56 – Block 1, Round 2: Dumbbell Fly Sit-Up
16:45 – Lumanova Red Light Therapy Break
17:39 – Block 2, Round 1: Bent Over Row
18:39 – Block 2, Round 1: Bicep Curl (Palms Up)
19:32 – Block 2, Round 1: Rear Delt Fly (Bench)
20:23 – Block 2, Round 1: Pullover (Bench)
21:35 – Block 2, Round 1: Iso Curl Alternate
22:27 – Block 2, Round 1: Superman Hold + Release
23:39 – Block 2, Round 1: Dumbbell March (Overhead)
24:38 – Block 2, Round 2: Bent Over Row
25:33 – Block 2, Round 2: Bicep Curl (Palms Up)
26:32 – Block 2, Round 2: Rear Delt Fly (Bench)
27:27 – Block 2, Round 2: Pullover (Bench)
28:45 – Block 2, Round 2: Iso Curl Alternate
29:31 – Block 2, Round 2: Superman Hold + Release
30:38 – Block 2, Round 2: Dumbbell March (Overhead)
31:39 – AMRAP Finisher: Curl to Press + Up Downs
34:37 – Cool Down + Upper Body Stretch
37:08 – Closing + App Info
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking, exclusive workouts, and a community of women cheering you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP YET?
👉 Become a Member: / youtube.com/@MichelleBriehler/join
🗓️ FREE WEEKLY WORKOUT CALENDARS
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 michellebriehler.com
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness program. Content is for informational purposes only and performed at your own risk.
AFFILIATE NOTICE: Some links are affiliate links. Purchases may earn a small commission at no extra cost to you. 🧡
