EVO Push Workout B

Intense Workout

EVO Push Workout B

Intense Duration 27 minutes

Target Areas: Shoulders, Chest

Equipment: Wall, Dumbbells, Bench, Exercise Mat

Do this workout

Added By
Steve Korn

Public

Tags

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

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

JadeYoga Harmony Yoga Mat

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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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

Bulgarian Split Squat

Bulgarian Split Squat

8 reps

25 seconds

Set 3: 1 round

45 seconds

Set 4: 3 rounds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

20 reps

25 seconds

Set 5: 1 round

45 seconds

Set 6: 3 rounds

Return and repeat while alternating sides.

Dumbbell Lunges

8 reps

25 seconds

Set 7: 1 round

45 seconds

Set 8: 3 rounds

Dumbbell Fly on Bench

Dumbbell Fly on Bench

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

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

12 reps

25 seconds

Set 13: 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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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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