This dumbbell workout helps you build upper body strength by encouraging you to lift as heavy as possible while keeping your reps LOW and your rests LONG! We start with a standing mobility warm-up, work through 1 standing circuit, then go down onto the floor for for an additional circuit, a corethe central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. More finisher and some relaxing stretching. You should have one set each of heavy, medium and light weights so that you can lift and adjust accordingly.