Day 26: 30 Min LARGER CHEST WORKOUT with Dumbbells + PUSH UP VARIATIONS // 6WS1

 WORKOUT DETAILS

⏱️ Duration: 30 minute workout 🏋️ Equipment: Set of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells ⏱️ Intervals: 50 seconds work, 10 seconds rest between exercises // We'll begin 50/10 intervals before moving on to the abs – also 50/10. We’ll finish with a push up variation for 30 seconds, rest 30, and then back to another 30 second dumbbell exercise. Repeat throughout and see below for details: 0:20 Chest Press 1:20 Leg Lifts 2:20 Narrow Push Ups 3:20 Chest Press 4:20 Leg Lifts 5:20 Narrow Push Ups 6:20 Decline Chest Press 7:20 Reverse Crunch + Abduction 8:20 Diamond Push Ups 9:20 Decline Chest Press 10:20 Reverse Crunch + Abduction 11:20 Diamond Push Ups 12:20 Dumbbell Flyes 13:20 Frog Crunch Extension 14:20 Wide Push Ups 15:20 Dumbbell Flyes 16:20 Frog Crunch Extension 17:20 Wide Push Ups 18:20 Tricep Press 19:20 Alternating Runner’s Crunch 20:20 Staggered Push Up R 21:20 Tricep Press 22:20 Alternating Runner’s Crunch 23:20 Staggered Push Up L 24:20 Alternating ISO Chest Press 25:20 3-Point Crunches 26:20 Dumbbell Incline Push Up 27:20 Alternating ISO Chest Press 28:20 3-Point Crunches 29:20 Dumbbell Incline Push Up 30:50 Finisher // 20/20/20 1. Negative Push Up – slowly lower down to the bottom of your push up for 20 sec 2. Low Push Up Hold – create tension in your chest and hold this position for 20 sec 3. Low Push Up Pulse – stay low and pulse it out for 20 sec