Uploaded February 2026 | Updated September 2026, 2 weeks ago
This 40-minute upper body metabolic strength workout is designed to build muscle and keep your heart rate elevated for maximum efficiency. We’re lifting with purpose — using longer strength intervals, short rest, and repeated movement patterns to sculpt the arms, shoulders, chest, and upper back.
Expect a strong muscle burn, elevated heart rate, and that deep “worked” feeling without jumping or complicated choreography.
Workout Details
Length: 40 minutes
Equipment: Dumbbells + mat
Style: Upper body strength & endurance
Format: Strength intervals + AMRAP finisher
Strength Intervals
8 exercises
75 seconds ON / 30 seconds OFF
2 rounds
Focus: arms, shoulders, chest, and upper back
Finisher – 4 MIN AMRAP
Cobra Push-Ups
Rotate Curls
Move with control, rest when needed, and focus on quality reps — this is about building strength that lasts.
👉Our Bench Amazon: amzn.to/3ZbJYr2
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🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
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🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
Exercises
Rear Delt Raise
Standing Lateral Raise
Tricep Push-Ups
Diamond Chest Press
Close Grip Chest Press
Skullcrushers
Hammer Curl
Rotate Curl
00:00 Intro
00:50 Warm Up
04:13 Upper Body Metabolic Workout
32:10 AMRAP 4-Min
37:20 Stretch
This 40-minute upper body metabolic strength workout is designed to build muscle and keep your heart rate elevated for maximum efficiency. We’re lifting with purpose — using longer strength intervals, short rest, and repeated movement patterns to sculpt the arms, shoulders, chest, and upper back.
Expect a strong muscle burn, elevated heart rate, and that deep “worked” feeling without jumping or complicated choreography.
Workout Details
Length: 40 minutes
Equipment: Dumbbells + mat
Style: Upper body strength & endurance
Format: Strength intervals + AMRAP finisher
Strength Intervals
8 exercises
75 seconds ON / 30 seconds OFF
2 rounds
Focus: arms, shoulders, chest, and upper back
Finisher – 4 MIN AMRAP
Cobra Push-Ups
Rotate Curls
Move with control, rest when needed, and focus on quality reps — this is about building strength that lasts.
👉Our Bench Amazon: amzn.to/3ZbJYr2
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
Exercises
Rear Delt Raise
Standing Lateral Raise
Tricep Push-Ups
Diamond Chest Press
Close Grip Chest Press
Skullcrushers
Hammer Curl
Rotate Curl
00:00 Intro
00:50 Warm Up
04:13 Upper Body Metabolic Workout
32:10 AMRAP 4-Min
37:20 Stretch
