30-minute PUSH vs PULL Strength & Cardio | NO REPEAT
It is time to build and tone a strong upper body, plus get your burn on!!! This is a 30-minute strength and conditioning workout focusing on push and pull upper body strength exercises and high-intensity power cardio moves! We will work through a total of 10 no-repeat rounds, each round will include 2 push or 2 pull exercises followed by 1 cardio exercise! I will offer low impact options for all of the exercises that include jumping. We will target the entire upper body, the chest, back, biceps, triceps, and shoulders with the goal of building and toning those muscles. Our cardio pushes will help you improve your power and get your sweat on! Thanks for working out with me!
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30 MINUTE UPPER BODY & CARDIO WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 30lbs / 4.5 to 13.6kg
Today's workout is a heavy lift day!
EXERCISE MAT
STRUCTURE
10 TOTAL ROUNDS
PUSH/PULL & CARDIO
3 EXERCISES PER ROUND
2 UPPER BODY, 1 POWER CARDIO
NO REPEAT STRUCTURE
MODIFICATIONS FOR LOW IMPACT
WORK: 40 SECONDS REST: 15 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
ROUND 1
SHOULDER PRESS
TRICEP OVERHEAD EXTENSION
PUNCH JACKS
ROUND 2
SINGLE ARM BENT OVER ROW
SWITCH SIDES
CLAP JACKS
ROUND 3
ARNOLD PRESS
FRONT RAISE
SKIERS
ROUND 4
HAMMER CURLS
WIDE CURLS
SQUAT SQUAT HOP
ROUND 5
CHEST PRESS
NARROW CHEST PRESS
CROSS BODY MOUNTAIN CLIMBERS
ROUND 6
CLOSE GRIP ROW
BICEP CURLS
HIGH LOW JABS
ROUND 7
NARROW SHOULDER PRESS
TRICEP KICKBACKS
HIGH KNEES
ROUND 8
REVERSE GRIP ROW
BICEP CURL PULSES
LATERAL SHUFFLE AND JABS
ROUND 9
SKULL CRUSHERS
CHEST FLYES
PLANK JACKS AND TAPS
ROUND 10
WIDE ROWS
CROSS BODY CURLS
SQUAT WITH ALTERNATING PUNCH
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH for Injury Prevention...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.