Full Body Push Workout (Chest/Triceps/Shoulders/Quads)
This Full Body Push Workout works your entire body while focusing on “push exercises.” A “push exercise,” means the work is done and the muscle contracts as you push away from your body. The primary muscles in a push workout include: chest, triceps, quadriceps, calves, and shoulders. Remember to listen to yourself, go at your own pace, and seek medical advice as needed before, during, or after this workout. **While this workout is pregnancy friendly: consult your doctor before doing any of these workouts.**
This workout should take approximately 1 hour including the warm up and cool down, give or take. This is your workout so do what feels right for you; challenge yourself a little if you’re feeling up to it or take a break when needed. You will need a set (or a few sets) of dumbbells, a chair or bench, a mat, something to keep you hydrated, and your body!
WARMUP: Set a timer for 5 minutes and complete as many rounds as possible until the timer goes off.
Standing Hip Circles
10 reps per leg per round
Leg Kicks out in front of your body
10 reps per leg per round
Plank Walk Outs
10 reps per round
Body Weight Squats
10 reps per round
Jumping Jacks or Modified = Toe Tap Step Outs (The modification is shown in the pictures below.)
For jumping jacks do 10 reps total per round
For toe tap step outs do 10 reps per leg (20 reps total) per round
*Once you have completed the 5 minute WARMUP, move on to CIRCUIT 1.
CIRCUIT 1: Complete 3 rounds of each exercise.
Floor Chest Press
16 reps for each round
Modification if you’re pregnant or if it’s uncomfortable for you to lay flat on your back = perform this exercise on a stability ball, at an incline, or perform an incline pushup instead.
Sumo Goblet Squats
16 reps for each round
Squat Jacks or Modified = Squat Jack Step Outs
For squat jacks do 32 reps for each round
For squat jack steps outs do 32 reps for leg for each round
*Once you have completed 3 rounds of each exercise in CIRCUIT 1, move on to CIRCUIT 2.
CIRCUIT 2: Complete 3 rounds of each exercise.
Lateral Raises
16 reps for each round
Lateral Lunges
16 reps for each round
Squat to Press
16 reps for each round
*Once you have completed 3 rounds of each exercise in CIRCUIT 2, move on to CIRCUIT 3.
CIRCUIT 3: Complete 3 rounds of each exercise.
Walking Lunges
32 reps for each round
Tricep Dips
16 reps for each round
Burpees or Modified = Chair Burpees (The modification is explained in the bullets below.)
For burpees do 16 reps for each round
For chair burpees do 16 reps for each round.
Place your hands on a stable chair with your feet out straight behind you, at an inclined plank position. Step or jump your feet in towards your hands and stand up straight with your hands above your head. Place hands back down on the chair, jump or step feet back into the inclined plank position. Repeat!
*Once you have completed 3 rounds of each exercise in CIRCUIT 3, move on to the COOLDOWN.
COOLDOWN: 5 minutes of walking + Stretch!
Quad Stretch
Start the stretch in a high lunge position, with your left foot forward. Carefully drop your right knee to the floor and take a moment to find your balance. Once you’re ready, reach back with your right arm, and grab your ankle (or toes depending on what’s easiest) and bring or foot toward your butt. Push a little further into the stretch to get a hip flexor stretch as well.
Hold the position for at least 30 seconds, keeping your body steady.
Gradually come back into the starting position and switch from your left foot to your right.
Shoulder Stretch
Start standing or sitting tall. Grab one arm above your elbow with your opposite hand, and pull it across your body toward your chest until you feel a stretch in your shoulder. Make sure to keep your elbow below shoulder height.
Hold for at least 30 seconds and then repeat on the other side.
Tricep Stretch
Stand with your back straight and your feet shoulder-width apart. (You can do this stretch sitting down if you are not steady on your feet.) Bring your left elbow straight up to the ceiling or sky while bending your arm. Grab your left elbow with your right hand, and pull your left elbow toward your head with light pressure. If you are more flexible, you may pull your arm slightly behind your head. You will feel the stretch along the back of your arm.
Hold 15 to 30 seconds, then switch elbows.
Repeat 2 to 4 times for each arm.
Chest Stretch
Assume a split stance, right leg in the front and left leg in the back, at the end of a wall or in a doorway. Bring the left arm up to shoulder height, position the palm and inside of the arm on the wall surface or doorway, and bend your elbow so it makes a 90 degree angle. Your arm should look like a goal post. Gently press the chest through the open space to feel the stretch. Moving the arm higher or lower will allow you to stretch various sections of the chest.
Hold this position for up to 30 seconds.
Repeat on the other side.
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