Intense Workout

Day 1 Push Group 2

Intense Duration 31 minutes

Target Areas: Shoulders, Glutes

Equipment: Wall, Dumbbells, Bench, Exercise Mat

Added By Steve Korn

Tags

Home Gym Workouts Shoulder Workouts Wall Workouts Dumbbell Workouts Bench Workouts No Equipment Workouts

Exercises

Set 1: 1 round

Then, return to the center.

Alternating Side Reaches

25 seconds

25 seconds

Repeat and flow through the movement.

Big Forward Arm Circles

15 seconds

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

15 seconds

20 seconds

Wall Diamond Push-Ups

Wall Diamond Push-Ups

20 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

25 seconds

15 seconds

Set 2: 3 rounds

12 reps

25 seconds

Set 3: 1 round

45 seconds

Set 4: 3 rounds

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

12 reps

25 seconds

Set 5: 1 round

45 seconds

Set 6: 3 rounds

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

12 reps

25 seconds

Set 7: 1 round

45 seconds

Set 8: 3 rounds

Close-Grip Dumbbell Chest Press

Close-Grip Dumbbell Chest Press

12 reps

25 seconds

Set 9: 1 round

45 seconds

Set 10: 3 rounds

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

12 reps

25 seconds

Set 11: 1 round

45 seconds

Set 12: 3 rounds

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Dumbbell Push Press

12 reps

25 seconds

Set 13: 1 round

45 seconds

Set 14: 3 rounds

Bench Skull Crusher

Bench Skull Crusher

12 reps

25 seconds

Set 15: 1 round

Firm your shoulder blades against your back for maximum effect.

25 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Shoulder Rotations

Shoulder Rotations

25 seconds

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

35 seconds

15 seconds

15 seconds

Lying Torso Twists

Lying Torso Twists

30 seconds

Stretch your arms overhead with palms on the ground.

20 seconds

Extended Child's Pose

Extended Child's Pose

20 seconds

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