Chest, Shoulders, Triceps AND Cardio; you get it all in this 30-Minute Upper Body PUSH WORKOUT!
The perfect mix of strength and cardio at home -- six push day arm exercises paired with cardio Tabata intervals to build muscle and burn calories.
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The Workout: 35-Minute PUSH DAY WORKOUT: Chest, Shoulders, Triceps + Cardio
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I’m using 12-20 lb dumbbells for this workout.
And my oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
3 Circuits – each circuit is dedicated to one muscle group (chest circuit, shoulder circuit, tricep circuit).
2 Dumbbell Strength Exercises Per Muscle Group – 40 seconds of work, 20 seconds of rest, repeat x 3 sets.
2 Cardio Tabata Exercises in Each Circuit – 20 seconds of work, 10 seconds of rest, repeat x 2 sets.
►Workout Outline:
1⃣ CIRCUIT ONE: CHEST
STRENGTH
1. Alternating Dumbbell Chest Press
2. Narrow Chest Press + Chest Fly
CARDIO TABATA
1. Lateral Heisman Runner
2. 4 Mountain Climbers + 1 Push Up
2⃣ CIRCUIT TWO: SHOULDERS
STRENGTH
1. Neutral Press + 90-Degree Shoulder Press
2. Reverse Grip Lateral Raises
CARDIO TABATA
1. Plank Walk Out + Hop Up + Shuffle Back
2. 1 Punch + 1 Jack
3⃣ CIRCUIT THREE: TRICEPS
STRENGTH
1. Skull Crushers
2. Tricep Dips
CARDIO TABATA
1. Sprinter Sit Ups
2. Army Crawl Burpee
►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
05:02 Circuit 1: CHEST
14:46 Circuit 2: SHOULDERS
23:39 Circuit 3: TRICEPS
32:45 Cool Down + Stretch
Learn more about the benefits of a push/pull workout split in this post: https://www.nourishmovelove.com/30-minute-push-workout/
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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TRY MORE of My MOST POPULAR Push/Pull Workouts on YouTube:
► 35-Minute PULL Workout (Back + Biceps + Cardio) | SplitStrong 35 DAY 7 -- https://youtu.be/AA4M_xu0BIk
► 35-Minute PUSH Workout (Chest + Shoulders + Triceps + Cardio) | SplitStrong 35 DAY 2 -- https://youtu.be/7bVaKI0DTgs
► 35-Minute Upper Body PULL WORKOUT: Back, Biceps and Cardio -- https://youtu.be/GUnwWXd2Wog
► 25-Minute Prenatal Push Day Workout -- https://youtu.be/kIGU0EQH9dU
► 25-Minute Prenatal Back and Bicep Workout -- https://youtu.be/3_7rS-_gD6k
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#pushdayworkout #upperbodyworkout #armworkout