35-Min Upper Body Push + Cardio
Get ready to push your limits with this intense Upper Body Push + Cardio workout! 💪 This session targets your chest, shoulders, and triceps, combining strength moves with cardio bursts to keep your heart rate up and your muscles burning. Whether you have a range of dumbbells or just a few weights like me, you'll still get an amazing workout!
Equipment Needed:
Light set of dumbbells
Medium-heavy set of dumbbells
(I’m using 5- and 20-lb dumbbells today. For some exercises, I’ve substituted a 15-lb kettlebell, but you can stick with dumbbells!)
Pro Tip: The last 2-3 reps of each exercise should feel challenging—that means you’ve chosen the right weights! 🏋️♀️
WORKOUT DEETS 👇
📝 Format:
3 Circuits (each focused on one muscle group: chest, shoulders, triceps)
2-3 Dumbbell Strength Exercises and 2 Cardio Tabata Exercises Per Circuit
Strength Intervals: 45 seconds of work, 15 seconds rest
Cardio Intervals: 30 seconds of work, 10 seconds rest
Repeat Each Strength Circuit x2 Sets and Each Cardio Circuit x3 Sets
Includes a 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
🔥 CIRCUIT 1: ChestStrength:
Bridged Floor Press
Bridged Chest Flyes
Alternating Underhand Front Raises
Cardio:
Side Shuffle + Rotational Press
Walk Out + Push Up (Modification: Knee Push Up)
🔥 CIRCUIT 2: ShouldersStrength:
Alternating Arnold Press
T Raises
Cardio:
Jack Press
4 Mountain Climbers + 1 Lateral Plank Walk
🔥 CIRCUIT 3: TricepsStrength:
Skullcrusher
Single Arm Tricep Kickback
Cardio:
Commandos
Sit Up + 2 Jabs
Hit play and let’s crush this workout together! Don’t forget to cool down and stretch afterward—your muscles will thank you! 🙌
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