DAY 8 of our Fall Workout Challenge is a dumbbell PUSH WORKOUT for the upper body!
Strength training the chest, shoulders and triceps AND getting our heart rate up with some cardio bursts in this 30-Minute Upper Body PUSH Workout!
This workout pairs six of my favorite push day strength exercises with cardio Tabata intervals to build muscle and burn calories at home.
► This is DAY 8 of our Fall 2023 Workout Challenge! Find all of the Fall 2023 Workout Challenge videos in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbipujCYyizCUc-2NhGdxkQu
This video is brought to you in partnership with nowfoods.com.
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The Workout: 30-Minute Upper Body PUSH Workout (Chest, Shoulders + Triceps)
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. We're using 15-20 lb dumbbells. Option to add a stability ball or bench for modifications.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
3 Circuits – one circuit for chest, one circuit for shoulders, and one circuit for triceps.
2 Dumbbell Strength Exercises Per Muscle Group – 40 seconds of work, 20 seconds of rest, repeat x 2 sets.
2 Cardio Tabata Exercises in Each Circuit – 20 seconds of work, 10 seconds of rest, repeat x 3 sets.
►Workout Outline:
1⃣ CIRCUIT ONE: CHEST
STRENGTH
1. Single, Single, Double Chest Press
2. Single Arm Chest Fly
CARDIO TABATA
1. 1 Push Up + 2 Mountain Climbers
2. Lateral Hop + Dumbbell Press
2⃣ CIRCUIT TWO: SHOULDERS
STRENGTH
1. Lateral Raise/Front Raise
2. Half Kneeling Single Arm Shoulder Press
CARDIO TABATA
1. Squat Jack + Dumbbell Press Jack
2. Burpees
3⃣ CIRCUIT THREE: TRICEPS
STRENGTH
1. Skull Crushers
2. One Arm Overhead Tricep Extensions
CARDIO TABATA
1. Army Crawl Jacks
2. Lateral High Knees (Single, Single, Double Hop)
►TIME STAMPS:
00:00 Workout Introduction
01:15 Warm Up
04:40 Circuit 1: CHEST
13:30 Circuit 2: SHOULDERS
21:40 Circuit 3: TRICEPS
30:20 Cool Down + Stretch
► 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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LINDSEY WEARING (affiliate links):
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
► lululemon Cool Racerback Tank -- https://creatoriq.cc/3duQ1CC
RACHEL WEARING (affiliate links):
► Maven Thread Leggings -- https://bit.ly/3xUoJNr
► lululemon Align High-Neck Tank Top --
https://creatoriq.cc/3S34l4t
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Once you knock this one out check out our Upper Body PULL Workout (Back + Biceps + Cardio) -- https://youtu.be/V5l1D8VffGY
DOWNLOAD the Free Challenge Here: https://www.nourishmovelove.com/14-day-challenge-12/
WEEK 1:
Day 1: Legs and Glutes - https://youtu.be/TCgGSU3IJHc
DAY 2: Arms and Abs - https://youtu.be/HJvS3DMgqx8
DAY 3: Full Body Circuits - https://youtu.be/VYA1M8r4dl8
DAY 4: Rest Day OR Power Yoga Abs - https://youtu.be/n_fNBWOmypI
DAY 5: Full Body HIIT - https://youtu.be/fUVqJj2IYSA
DAY 6: Bodyweight Burnout - https://youtu.be/k-BLDo-zW58
REST DAY
WEEK 2:
DAY 7: Kettlebell Legs - https://youtu.be/kdNjvzpUv0o
DAY 8: Upper Body Push - You are here!
DAY 9: Full Body Supersets - https://youtu.be/_ragXwYOTOs
DAY 10: Rest Day OR Cardio + Core - https://youtu.be/_ZHMtl8MxA0
DAY 11: Lower Body Supersets - https://youtu.be/42F2dTZRDj4
DAY 12: Upper Body Pull - https://youtu.be/V5l1D8VffGY
REST DAY
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►Is this workout Pregnancy-Friendly? Yes! BUT...
*Take a wider stance and slow down the moves as needed.
*Make all cardio exercises low impact, adding additional rest breaks as needed.
*Add a chair or bench for additional support on single sided exercises.
*Add a chair or bench for all plank/burpee exercises so you can do them from an incline.
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#upperbodyworkout #armworkout #pushworkout