Boot Camp Day 1 | 30 Min Upper Body Dumbbell Workout | Chest, Biceps & HIIT Cardio
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- Опубликовано: 24 авг 2024
- Welcome to the Zeus Fitness 4 week Boot Camp Day 1 Workout From Home . Today it's a 30 Min Upper Body Dumbbell Workout targeting the chest and biceps. But as with every bootcamp workout we will first be smashing some HIIT and cardio to burn some fat , getting the body moving and working up a sweat before hitting the serious Upper Body Dumbbell Work
💥💥 Remember sign up below for daily reminders of our 4 Week Bootcamp challenge
- Get your own personal 'invite only' group link and refer any friends who would be interesting in doing this with you
- You could Win ALL our Zeus paid products too (Zeus Shred , Absolution and Beast) for simply referring a friends. It's super simple
upvir.al/10907...
I hope you enjoy the next 4 week challenge and have tried to get as many people as possible to do it with you, challenging each other
As the weeks progress , the workouts will get progressively tougher. Making it more challenging as we go
As with every Zeus workout , I always recommend warming up and doing some dynamic stretching before hand. Even if it is only 5 minutes and we have you covered there
You can do this 5 minute warm up routine right here to get you ready for the workout ahead
• Pre Boot Camp 5 Min Fu...
When it comes to what weights you should use, everyone will be different depending on their current fitness and strength. You won't need crazy heavy weights for these workouts , especially if weights are being used in the cardio sections.
What I suggest is finding a weight that works for you. Pushes you hard but also let's you maintain good form.
You don't want to go with a weight that is too heavy for you and sacrifices that form
For the fitter guys or people who have completed my program Shred, Absolution or Beast before. You guys will know what weights work for you and for a tougher workout , especially in the resistance sections , you can up those weights for a tougher workout
Today's Workout -
First up we hit the Cardio section | 3 sets of 3 different Cardio exercises x 3 Laps of each
Alternate squat - rotate -presses
Alternate Side Lunges
Jumping Jacks
Wood chops Right
Wood Chops Left
Burpee into single arm clean and press
Predator Jacks
Dumbbell Swings
High Knees
Followed by Resistance work | Chest & Biceps |
Chest Exercises x 3
Push ups or box push ups
Chest Fly
Pinch Press
Biceps x3
Iso curl and hold left
Iso curl and hold Right
Hold and double arm curls
I think that's everything guys. Enjoy todays workout and I will see you tomorrow for workout number 2 😊
Grant
PS: Remember we have awesome prizes up for grabs for anyone you get on board to do the challenge with you. You can invite them with your own unique invite link right here
upvir.al/10907... 
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** Remember sign up for daily reminders of our 4 Week Bootcamp challenge here upvir.al/109073/burnoutchallenge
- Get your 'invite only' group link and refer any friends who would be interesting in doing this with you
- Win ALL Zeus paid products too (Zeus Shred , Absolution and Beast) for referring friends.
i realize Im kinda randomly asking but do anyone know of a good place to watch new tv shows online?
@Timothy Evan Lately I have been using Flixzone. You can find it by googling :)
@Zachariah Marcellus Definitely, have been using Flixzone for since april myself :)
@Zachariah Marcellus thank you, signed up and it seems like they got a lot of movies there :) Appreciate it !!
@Timothy Evan No problem xD
After a bad battle with depression last year, did this work out tonight , being my first workout in a long time I was knackered but damn going to bed feeling worn out but good. Thank you so much .
Awesome dude , fitness and looking after yourself physically will only do great things for the mental side of things. Let the boot camp be a great step in the right direction💪. Be sure to join the Zeus tribe on Facebook also if you ever need a great community to chat with with or support through your fitness journey
I just finished this workout.
Respectfully, I hate you.
Can't wait for tomorrow.
Haha you love me really Drew 💪
Ha ha ha ha ha
Haha! Same, dude, same.
Revisiting this playlist, Grant.
Honestly, anyone reading needs to know that there's no point bothering with other trainers or 'fitness gurus' on RUclips, because THIS GUY is where it's at!
💪💪💪💪💪💪
Ah man honestly you’re too kind but thank you! Always appreciated
@@TheZeusFitness it's the truth, man. Not blowing smoke up your hole or anything, but the second session day kicked my ass today. Your circuits really work me hard and it's exceedingly rare for trainers on RUclips to raise the standards of their video compositions.
Certainly leaning towards a sub now! ❤️
Wow! I’m an advanced weightlifter / exercise enthusiast with 25 years experience and I have never seen these punch presses! Hot damn. Next level
❤️Zeus I am 55 years young!! Came across your Channel!!! You Rock!! Love your workouts!!!
Awesome Karen, big welcome and enjoy 😊
First day impressions:It arrived in a waist high box. ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
I’m battle with addiction and thanks for your videos and all the work that you put on. I’m really appreciate ❤❤
Stay strong brother! Try and focus on your health and fitness be one of the best things you can do! Smash the bootcamp and set yourself a fitness goals 💪
@@TheZeusFitness thanks for the time you take to reply that makes the world to me knowing that is a person on the other side yes I been eating your videos and I enjoy every single one.
Fantastic , keep it going! Consistency is key! I do try my best to get round to answering them all when I can
Starting this journey for the second time... still kicks my ass... Thanks Grant for these
Awesome Chris , was def a great camp
Biceps are certainly feeling it today after Day 1 yesterday, looking forward to Day 2......
Thanks! I’m a 15 year old girl. I’m gonna do the whole challenge. I’m so excited to get in shape! I have been working out for 2 months.
Awesome , smash it 💪
I broke my left radius last year and finally I can workout with weights. Thank you, lovin the burn 🔥
Ah great to see you back at it and the bootcamp will certainly push you
Cried a little at the end. Will be back tomorrow.
You got this Michelle , a good rest and you will be ready to rock 💪
Starting this boot camp for the third time.💪💪
Boom 💪
From me and my 15 years old son and my wife we have to say thank you bro for all these years of hard work. If it wasn't because of your videos God know what kind of shapes we would have been right now. I appreciate it 🙏
Awesome guys , love to hear it and glad you enjoying the workouts. A great boot camp that. Keep on smashing it 😊💪
Brutal workout for first day, the bicep curls !! Thought my arms were gonna fall off. Look forward to day 2
Haha yeah that's a tough one. See you back tomorrow for more 💪
It's a toughy for sure
This was a great workout, cardio sets were good but the dumb bell sets hit different and my arms were aching at the end, thanks Grant.
Awesome Craig , smashed it 💪
I actually can't believe I did it !
Usually , I will do shorter workouts but string them together to make up to 30 minutes ( like to 15 minute , or three ten minutes or a bunch of five minute workouts ) . This is one of the first 30 minute workouts I have done . Used light dumbbells and boy howdy was I feeling it by the end . Thank you as always for sharing these workouts with us as . Muchly appreciated, cheers and take care 👍♥️🦾
Awesome Bob , making fantastic progress 💪
This was excellent. Seriously got a sweat on. Many thanks, can’t wait to carry on this programme!
Awesome, next up day 2 💪
This is the best workout I've done so far... Will be back tomorrow!💪🏻
Awesome job, you will love the boot camp 💪
Starting boot camp again!!!!! Day 1 in the books!
Nice ,love it Zack 👌
thanks for inspiring me during David LLoyd closure, i couldnt do it alone
Day 1 done and in the books!! Hope I survive the next 19 days!!!! Awesome workout!
Awesome Doreen, never in any doubt 💪
Massive thanks for that, I think! 😂
that bloody well kicks ass.. Felt that especially the biceps workout part 2nd time around was hard enough.. 3rd time was sheer hell, burned all way through.. Top guy grant. Keep up the good work for us all taking part.. But heck its brutal.
Haha good man Paul. Yes def a lot of action packed into those workouts. Good job and keep it up
Started the 4 week Boot Camp today. See you guys tomorrow again! Big up for Zeus Fitness for this awesome challenge
Awesome and a big welcome. You will love it. See you tomorrow 😊💪
I’m sure of it cheers mate! 😀
Loved the first workout. I’m looking forward to the next workout!
Thanks for adding this Boot Camp workout program.
Good stuff, plenty more to come 💪
FUUUCCCCKKKKKKKKKK it's killing me I'm not gonna leave no matters what thank you man ! Day 1 over
Awesome job , stick at it and you will feel that strength and endurance grow over the 4 weeks 💪
This is amazing. That is my January sorted 💪
Nice workout. I think me and my son will do this bootcamp. It's definitely a workout suitable for young and old, fairly low impact.
Just found this today. Was looking for something to shake up my routine I am pretty sure this is going to do it.Guess I will be a couple of days behind. Had already done my weights today so I will start tomorrow.🏋️♀️
Awesome Janet. It will all be there waiting for you. Rest up and ready to smash day 1 💪
Glad I went light on the weights the bicep curls at the end realy burned loving it so far im 110kg (242.5lbs) and realy need to sort my life out thank you for the help looking forward to tomorrow
Excellent Jordan , rest up and ready for 2morrow 💪
Wooow what a burn. My arms are pumped , 💪... I was feeling it.. thanks
Always a good sign 💪
So, so glad I discovered your playlist, mate. Honestly, my arms are in pieces after that finisher; no doubt about it, your workouts certainly make me feel like I've properly achieved something today! 💪💪💪💪
Fantastic Phil , this was a killer bootcamp
Just got out of the military and looking for something to maintain my PT! Stumbled upon this and this is perfect. :)
Awesome Frances , enjoy. Plenty of good workouts head of you 💪
Day 1 done this is as I told u brother second time I started this program love it !
Awesome stuff. Second time through, time for beast mode 💪
Zeus you never fail to deliver. Great workout to start the new year ;-)
Did this yesterday..never know what dumbells to use. Started off on 8kgs moved to 6kgs for the those curls at the end. Ache today but still going to do bootcamp day 2 shortly..thanks all at Zuess fitness.
Good man Chris. Yes doesn’t take much weight at all for these to start burning. Keep it up , plenty of tough ones ahead of you 💪
Back for the third time brother can't wait to finish it and see the results and improvements thx to u!! ....gonna combine it with xpress bootcamp as well ....day 1 on both!!
Day one done, swearing and sweating nicely. Which sick puppy invented the pinch press. Excellent routine looking forward to the other 20 👍
Haha awesome job. Have to admit I do love the pinch press. Rest up and ready to smash day 2 💪
Day 1 DONE! I can’t feel my arms! Respect! 🔥💪🏾🔥💪🏾🔥💪🏾🔥💪🏾💪🏾🔥💪🏾
Great job Anne. You will feel the improvements day by day.a good rest and you will be ready to smash day 2😊💪
Boy love the way you workout. Grant u r amaaaaaaaaaaaaaazzzzzzzziiiiing.
You’re welcome buddy! Man more people need to do this bootcamp! Had a blast doing it
Great workout content for day1 of transformation. I normally do the quick 15 mins sets, but today fully complete this one! Definitely a burn!
Nice good work and progress coming 💪
really enjoy working out with you, thanks buddy!
More than welcome Mathieu , enjoy and plenty of tough workouts ahead of you 💪😬
day one and a killer. looking forward to more. hello from California
Excellent and hello too. Plenty of hard work ahead but will need well worth it 💪
You're workouts are awesome: well-structured; targets different areas of body; scalable. Thank you.🏆
You're welcome 😊
First day done!!! Thank you
Brilliant Pedro , plenty of good tough workouts ahead 💪
I started this boot camp for second time. It still kicks my ass.
Awesome stuff
Damn I felt this one once again, kinds fell off the workput wagon and now just getting back into it. Looking forward to the rest of it and looking forward to sticking thru with it
Boom good to see you back in the game and no better way to start than with a killer bootcamp
Ding ding round 2!
Yesss Andrew , smash it 💪
Boot camp starts 7am tomorrow. Been hitting some of the other vids now ready for this bring it on 💪🏽
Born ready Paul , smash it 💪
Day one done and dusted. Can’t move the mouse at my computer after the bicep curls. That’s a great sign😂
That bicep circuit tat the end was insanity 😂😂😂. I started with the 20s and had to go down in weight every set after that haha
Haha yes doesn’t take look for that pain to kick in. Great job 💪
Mate, that biceps section was minging. Can't wait for tomorrow ✌
It really really was.
Amazing. Simple movements and I am going the burn. I incorporated a kettle bell and several weights but the biceps omg go light you dont need heavy weights.
Good stuff Ashley. Keep at it, a great wee camp 👌
Tough one. But great challenge. Thank you,.
You’re very welcome Jose! A great wee bootcamp this one was! Some tough workouts in there
Not sure starting this the day after shoulders was a good idea but WTH why not. Day one in the books! LETS GO
Haha very true that! Awesome stuff , still a fantastic bootcamp this
@@TheZeusFitness i see in youtube like 20 videos do you repeat some or or is there more in your app
It’s designed to be 5 a week with 2 days off! What way you structure that for each week is up to yourself descending on your schedule
But I would do Mon-Fri and take the weekend off! The vids would then cover the 4 weeks 👍
@@TheZeusFitness Day off what is that LOL
Hey Grant, would u consider writing the workout down in the description? It’s super helpful for us following along, especially to scan in advance for any modifications. Thanks so much!
Good plan, will do for future and get this one updated 👍
Oh wow u rock! Thanks so much for taking my suggestion! Really looking forward to this workout challenge! 💪
Holy !@#$!!! Crazy workout!
Great work John , hopefully not feeling it too bad! Onto the next one 💪
Keeps following your workouts on a regular basis. Started regulat workout with Zeus Fitness few months back. From today, Boot Camp is on. Just finished Day 1 and feels pretty awesome. Great to work it out with you Grant !!👍👍
Awesome stuff and glad to have you here 😬💪
@@TheZeusFitness Thanks... Just wanna check with you on my regular workout plan i had been following. I follow 6 day a week plan , as below:
Day 1. Abs + Shoulders
Day 2. Chest + Triceps
Day 3. Back + Biceps
Day 4. Upper Body
Day 5. Lower Body
Day 6. Full Body
Day 7. Rest
Is this routine fine to go ahead with?
And so it begins, arms burning! Thank you for the amazing content on here
Yesss smash it, rest and onto day 2💪
first day! I loved it!! I'll be back tomorrow! ;)
Awesome stuff and you will love the camp. 😊💪
Love the workout course 🥰 I’m doing it all again with heavier weights.
Great stuff , that’s how you get to see the progress you have made 💪
Nice workout for a Monday morning
No better way to kickstart the week Shaun 💪
Followed this with some time on the training bike. Thanks for these workouts!
Nice 👌
This is perfect! Thanks mate, I'll be here for the stretch, try and get rid of these lockdown lovehandles
Good stuff, exactly what I'm doing myself haha
Decent work out. Little bit burnie at the end 😁😬🔥 Phew!
15 minute abs then this baby! Back for round 2 tomorrow. Diamond. Thanks dude!
Awesome job , rest up and ready to smash day 2. It only gets tougher from here 💪
@@TheZeusFitness 😆 wonderful. Food food food and sleep sleep sleep.
Great workout biceps are on fire 💪💪
Good stuff Rick. Onto day 2 👍
Day one done ✅ awesome workout 🏋️♀️ biceps were nasty. Lol 😝Was a sweaty mess when done . Finished up with a 30 minute cool down on my bike. In the basement no outside riding. -8 and snow.
Good stuff Janet. Onto day 2 💪
i have been waiting for a new 30 minute workout,careful what i wish for, great workout as usual
I just come across this channel while searching for workouts , will be doing this 20day bootcamp thanks for this bro
Awesome John. Big welcome and enjoy. Great feedback and great results from a lot of people. If you’re on Facebook be sure to join the Zeus tribe also for some extra support 👍💪
Hey sorry I’m late to the party ! Day one is a killer ! Hopefully I won’t need my arms tomorrow 😌
Better late than never.good job ,plenty of torture ahead for you 😁💪
Wow just done day 1 - sweat box and looking pumped and used light weights 👊🏻
Awesome job and that’s how it’s done. Great stuff , rest up and ready for day 2 💪
Absolutely - thanks for the great content
That's Day One of Boot Camp done! Yow!
Excellent Judith , you got this 😊💪
Great coach 💪🏻
Great job, onto day 2 💪
Thanks!
Always welcome you absolute legend 🙏
Best workouts! So glad I found you!
Glad to have you with us too Kelly, enjoy 💪
Just starting the 4 week program. Looking forward to it, thanks!!
Awesome Morgan , some killer workouts ahead of you 💪
Super nice workout!!! Perfect balance between cardio and upper body exercises!!! Greetings from Canary Islands 🌴🌴🌴
And great to have you here. Glad you enjoyed. Workout 2 up already and waiting for you 💪
Day 1 done💪 starting from this beginning, it's going to hurt 😁
Oh it will Val but all worth it 💪
I really liked the idea of the bootcamp - unfortunatly my testimnial is that I did day 1-~3 (with day 3 I already cheated a little by putting extensive breaks intto the workout) - but it was so exhausting for me and I had to recover for days that it kind of tossed me out of the curve... I think what I learned from this is that, a good challenge is great from time to time, but a program like this that goes to my own edge every day was not the right thing for me at the time. Maybe I'll come back to it later. I did go back to my own 4-day routine I have gotten myself used to before that... But amazing how a challenge like this can disrupt the workout groove and can makes one have to "get back into it". I think I learned from this the possible danger of going "too hard too quickly".
Yeah the camp is tough going but absolutely nothing wrong with going through it at your own pace . A lot of people are and going at their pace , pausing if needs be. Pushing ourselves is how we get better and improve. So if you do decide to give it a run don’t be afraid to pace yourself and take it slowly☺️
Wow. I love your classes
Awesome ,plenty more in the boot camp to look forward to 😀
Just completed day 1 with my kids , awesome workouts !! Thanks again ..great motivator
Brilliant Alan, hope you all enjoyed 😊
Day 1 ✔️- great way to start the year.
Absolutely 👍💪
I feel the burn in my arms with bicep and tricep curls. It's a killer but arms are looking sexy toned. Thank Zeus.
Boom , awesome
Well what can I say, that last round was certainly a stinger 💪👍💪👍
Oh yes it's a killer 💪
Great workout Grant! I'm nursing an IT Band issue so having to scale a bit on some moves. Still managed a good sweat and shakey arms, lol.
Yeah easy does it on some moves which you know yourself. Few modifications and you still smashed it 💪
thanks for listing the exercises, easier to journal!!!!!
Yes added that in as I know some like to see before hand 👍
💯💯💯💯 See you tomorrow mate, feel great after this, great shout for pointing me this way, thank you
Awesome Nick. Plenty of workouts ahead of you 💪💪
Yesss, thank you for this workout, pulled me out of a lockdown slump!
Good stuff Ashley. Plenty of workouts ahead of you 💪😁
dying from that biceps workout !!! but get the pump bro, biceps pump out hahaha
Yes Tommy, it's Is brutal that ending. Workout 2 already up 💪
Day 1 is done. I couldn't finish all the exercises since it was really hard to keep pushing myself. I'm going to try Day 2 tomorrow. I hope I'll do those ones better. 😭 I really wanna lose weight
Fantastic and go you! Don’t be too hard on yourself as some of these are very tough workouts! Just work at a pace that suits you but also works you! With time and consistency you will achieve your targets! Just be patient and keep consistent 😊
Love your workouts, keep them coming , thanks 😊 darling 😘
Day one done!! Great to come back down the days from 20. What to do next?? Great workout series really enjoyed it
Awesome going Shaun. I’ve a few programs not on RUclips worth giving a go. Also in the process of recording another new one but that’s still probably a couple weeks away
Wow that last set!! Amazing workout! Thank you :)
Good work Bruno, onto day 2💪
Back at the Boot Camp! My biceps are screaming like last time!
Awesome Jason. Repeating again is when you see the progress that has been made 💪
I know this video is quite old but I just started this tonight, thanks for the workout. Previous gym regular with only light weights at home. Used a 5kg and got plenty work in! Haven't done a thing since March and looking forward to getting into this as a starting point for getting some level of fitness back, cheers mate can't wait till tomorrow 👌oh and just subscribed 🙌
Good stuff Gary. Yes it's been a good boot camp. Into the final week of recording but they will always be up here so enjoy 👍💪
@@TheZeusFitness looking forward to doing lots more of your workouts mate 👍💪
Already burn since the first 5 minutes 💪💪👍👍👍
Awesome ,good going.rest up and ready for day 2 💪
omg, my arms!!!! thanks Zeus what a serious non-stop pump, loved it:)
Brilliant, rest up and ready for day 2👌
First Day - done! 💪
Biceps selection kill me. Can't wait tommorow
Awesome and a big welcome. Some great training ahead of you 💪
just watching it now looks good , will start it later on today!
Good stuff, smash it 💪
Thanks Man, still hanging in there with your vids, great job !!
Awesome Peter. Onto day 2💪