30-minute Push Workout

This workout is designed to target the chest, shoulder, and tricep muscle groups. You will need a backpack with enough weight to make the last rep of every set quite difficult. Weight plates make it very easy to add weight quickly, but anything can be used. Recently I have used horseshoes, bean bags, paint cans, car batteries, and even power tools, so get creative. You will also need resistance bands and some dumbbells. Each step is written Exercise x Number of Reps x Number of Sets.

Warm-up with 20 Burpees with push-ups, then

• Push-ups w/ backpack x 10 x 5

• Dips x 12 x 4

• Dumbbell Overhead Press x 15 x 3

• Side raises w resistance bands x 15 x 3

• Dumbbell Upright row x 15 x 3

• Leg Raises x 15 x 3

Rest for up to 30s between sets, 1-minute between exercises. Do not sacrifice form for speed. If time allows, do 30 minutes of light cardio such a s walking, biking, or yoga.