The first 10 minutes of this workout uses nothing but your bodyweight. We’ll alternate between chest and back exercises to get the blood flowing. This series might look simple, but trust when I say, you’ll be feeling it!!
Next, we’ll move into chest and back movements using a set of dumbbells. I’m using 30 lb / 14 kg dumbbells for this workout as as reference. Once again, we’ll alternate between chest and back exercises to prevent you from burning out too quickly.
This is by far one of my favorite push and pull dumbbell workouts we’ve ever filmed, so give it a try and let us know how you like it in the comments.
Before you get started, don’t forget to warm up
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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⏱️ Duration: 30 Minutes + Cool Down & Stretch
?️♂️ Equipment: Dumbbells (I’m using 30 lbs / 14kg), a box, bench or chair and your mat.
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⏱️ Intervals: 30 Seconds work, 10 seconds rest between exercises
Exercises for this 30 minute upper body home workout:
BODYWEIGHT ONLY
0:20 Wide Push Ups
1:20 Y Superman
2:20 Decline Push Ups
3:20 Pull Up Superman
4:20 Incline Push Ups
5:20 Superman
6:20 T-Rotation Push Up
7:20 T Superman
8:20 Dumbbell Push Ups
9:20 Reverse Snow Angels
DUMBBELLS
10:20 Close Grip Chest Press
11:20 Bent Over Row
12:20 Alternating Single Arm Chest Fly
13:20 Rear Fly
14:20 Chest Press
15:20 Kneeling Back Row (squeeze back)
16:20 Alt Single Arm Pec Raises
17:20 Bent Over Supine Row
18:20 Decline Chest Press
19:20 Bent Over Wide Row
20:20 Close Grip Chest Press
21:20 Bent Over Row
22:20 Alternating Single Arm Chest Fly
23:20 Rear Fly
24:20 Chest Press
25:20 Kneeling Back Row (squeeze back)
26:20 Alt Single Arm Pec Raises
27:20 Bent Over Supine Row
28:20 Decline Chest Press
29:20 Bent Over Wide Row
Finisher 20/20/20, No Rest / Fast as possible
30:20 Cobra Push Ups
30:40 Wide Push Ups
31:00 Reverse Grip Push Ups
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TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.