SPLITSTRONG 35 DAY TWO: 35 Minute Upper Body PUSH Workout (Chest, Shoulders, Triceps AND Cardio) 💪 🔥

⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/

👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist:

🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join

✨THE WORKOUT: 35-Minute Upper Body PUSH Workout (SplitStrong 35 Day 2)✨

► EQUIPMENT: Medium-to-heavy set of dumbbells. I’m using 12-20 lb dumbbells.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
Follow along with the video above. This PUSH WORKOUT burns out the chest, shoulders and triceps while also getting your heart rate in the cardio zone!

It looks like this:
✔️ 3 Circuits (each circuit is dedicated to one muscle group — chest, shoulders, triceps)
✔️ 2-3 Dumbbell Strength Exercises and 2 Cardio Tabata Exercises Per Circuit
✔️ Timed Intervals (for the strength exercises: 40 seconds of work per exercise, 20 seconds rest; for the cardio exercises: 20 seconds of work, 10 seconds of rest)
✔️ Repeat Each Strength Circuit x2 Sets and Each Cardio Tabata Circuit x3 Sets
✔️ Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

►Workout Outline:

1️⃣ CIRCUIT ONE: CHEST
▪️Strength
1) Dumbbell Chest Press
2) Dumbbell Chest Fly
3) Standing Chest Fly
▪️Cardio Tabata
1) Lateral Shuffle Dumbbell Rotation Press (“Basketball Pass”)
2) Plank Walk Out + 1 Push Up

2️⃣ CIRCUIT TWO: SHOULDERS
▪️Strength
1) Alternating Arnold Press
2) Lateral Raise + Front Raise
▪️Cardio Tabata
1) Press Jacks
2) 4 Mountain Climbers + 1 Plank Walk

3️⃣CIRCUIT THREE : TRICEPS
▪️Strength
1) Skull Crushers
2) Single Arm Tricep Kick Back (R/L)
▪️Cardio Tabata
1) Army Crawl
2) Sit Up + 2 Jabs

►Find the breakdown of each of these exercises + benefits of training your PUSH MUSCLES together in this post: https://www.nourishmovelove.com/splitstrong-35-push-workout
_________________________________________________________
► TIME STAMPS:
00:00 Workout Introduction
00:55 Warm Up
05:32 Circuit 1: CHEST
15:46 Circuit 2: SHOULDERS
23:30 Circuit 3: TRICEPS
31:12 Cool Down + Stretch
_________________________________________________________

►🤰Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed and take low impact options. I suggest adding an incline to all plank/push up exercises. And using an incline bench if you’re not comfortable on your back.
_________________________________________________________

👉🏼 Find all of the SplitStrong (35) Workouts in this Youtube playlist:

📅 This challenge is launching on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time!

⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!

WEEK 1:
▪️Day 1: Legs + Back – https://youtu.be/gsFbHHIbHoQ
▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) -📍You are here!
▪️DAY 3: Legs + Glutes – https://youtu.be/3mxycyr-Djs
▪️DAY 4: 15 Minute Power Yoga + Abs – https://youtu.be/N9keRXUIsmc
▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) – https://youtu.be/MDCf72XJtzo

WEEK 2:
▪️DAY 6: Legs + Chest – https://youtu.be/UHmlhF12kMU
▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) – https://youtu.be/AA4M_xu0BIk
▪️DAY 8: Unilateral LEGS – https://youtu.be/mM5tnP3Uh2I
▪️DAY 9: 10 Minute Mobility Flow – https://youtu.be/nlH6pyo1nSI
▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) – https://youtu.be/DhuM4wYlDfY
_________________________________________________________

🚨 SUBSCRIBE TO MY CHANNEL — https://bit.ly/NMLYoutubeSubscribe

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!

Subscribe

► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove

www.nourishmovelove.com
________________________________
#upperbodyworkout #pushworkout #strengthtraining

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This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. Strength training with dumbbells is incredibly effective at not only building muscle strength and tone, but the added weight places an extra amount of exertion on you throughout each of the exercises, resulting in more calories burned. This is key for losing body fat.

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Here’s how this workout will go down:
– Each round consists of 3 exercises that are the same or similar movements.
– For most of the workout, the 1st exercise in each round will use x2 dumbbells.
– Drop to x1 dumbbell for the 2nd exercise in the round.
– Drop to bodyweight only for the 3rd exercise in the round.
– Each exercise is 20 sec, so you’ll complete all 3 exercises each round without rest, for a total of 60 seconds, before taking a 30 sec rest.
– There are a few exercises that are the exception to this as we do some unilateral movements, but the 20/20/20 second format will be consistent throughout the workout.

Don’t forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

* * * *

WORKOUT DETAILS
Duration: 35 Mins + Cool Down
Equipment: One set of dumbbells (I’m using 25 lb / 11.3 kg dumbbells) and a mat.
Timing: 20 Sec Work x3, 30 Sec Rest

Lower Body
0:40 Curtsy Lunge R x2 DBs
1:00 Curtsy Lunge R x1 DB
1:20 Curtsy Lunge R

2:10 Curtsy Lunge L x2 DBs
2:30 Curtsy Lunge L x1 DB
2:50 Curtsy Lunge L

3:40 RDL x2 DBs
4:00 Singel Leg RDL R x2 DBs
4:20 Single Leg RDL L x2 DBs

5:10 Pause Squat x2 DBs
5:30 Pause (Goblet) Squat x1 DB
5:50 Squat Pulse

Abs/Core
6:40 Side Plank Dips R x1 DBs
7:00 Side Plank Hold R x1 DB
7:20 Side Plank Dips R

8:10 Side Plank Dips L x1 DB
8:30 Side Plank Hold L x1 DB
8:50 Side Plank Dips L

Upper Body
9:40 Chest Press x2 DBs
10:00 Narrow Press x2 DBs
10:20 Reverse Press x2 DBs

11:10 Narrow Push Ups
11:30 Wide Push Ups
11:50 Diamond Push Ups

12:40 Chest Flyes x2 DBs Hammer Grip
13:00 Chest Flyes x2 DBs Standard Grip
13:20 Alt Chest Flyes

14:10 Overhead Tricep Press x2 DBs
14:30 Tricep Kickback R x1 DB
14:50 Tricep Kickback L x1 DB

Abs/Core
15:40 Single Leg Reverse Crunch R
16:00 Flutter Kicks
16:20 Single Leg Reverse Crunch L

17:10 Alt Single Leg V Ups
17:30 Scissors Crossovers
17:50 Leg Lift + Hip Lift

Lower Body
18:40 Front to Back Lunge R x2
19:00 Front to Back Lunge R x1 DB
19:20 Front to Back Lunge R

20:10 Front to Back Lunge L x2 DBs
20:30 Front to Back Lunge L x1 DB
20:50 Front to Back Lunge L

21:40 Lateral Lunge Rx2
22:00 Lateral Lunge R x1 DB
22:20 Cossack Squat R

23:10 Lateral Lunge L x2 DBs
23:30 Lateral Lunge L x1 DB
23:50 Cossack Squat L

Abs/Core
24:40 Crunch + Hold
25:00 Alt Cross Crunches
25:20 Crunch Pulses

26:10 Reverse Crunches
26:30 Bicycles
26:50 Cross Punches

Upper Body
27:40 Alternating Bent Over Rows x2 DBs
28:00 Alternating Bent Over Supine Rows x2 DBs
28:20 Alternating Bent Over Wide Rows x2 DBs

29:10 Shoulder Press x2 DBs
29:30 Single Arm Shoulder Press R x1 DB
29:50 Single Arm Shoulder Press L x1 DB

30:40 Good Mornings x2 DBs
31:00 Upright Rows x2 DBs
31:20 Rear Delt Rows x2 DBs

32:10 90° Lateral Raises x2 DBs
32:30 Front Raises x1 DB
32:50 45° Press x1 DB

Finisher
33:40 RDL + Bent Over Row x2 DBs
34:00 Clean + Press x2 DBs
34:20 Alt Curl to Press x2 DBs

35:00 Cool Down + Stretch

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

* * * * *

DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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Today’s workout is a 15-min full-body workout consists of entirely body-weight exercises that you can do anywhere without the need to go to the gym!

This workout will help to stretch your muscles while burning calories, making your muscles more strong and flexible.😊 All routines in this video are cardio-driven which means that you’ll effectively be burning body fat and losing weight by doing this on a daily basis! And if you want to continue seeing results, just keep doing it until you reach your target!

Good luck ladies and make sure to exercise regularly and eat a healthy diet to see amazing results!❤️💪

00:00 Introduction
00:04 Arm Circles
00:38 Punches
01:21 Prayer Punches
02:13 Rest time
02:34 Side Bends
03:25 Rest time
03:42 High Knee Jacks
04:16 Rest time
04:37 Knee Raises
05:07 Rest time
05:29 Lateral Steps
06:10 Rest time
06:42 Lunges
07:58 Rest time
08:30 Toe Tap Leg Lifts
09:04 Rest time
09:26 Snow Angels
09:59 Side Bends
10:51 Rest time
11:23 Arm Circles
11:59 Punches
12:39 Prayer Pushes
13:36 Rest time
14:07 High Knee Jacks

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Let’s burn calories and MELT FAT with this at home 30 min hiit cardio workout. I will be right by your side the entire time working out with you as your virtual trainer, not only to show you each of these exercises, but also to push you to not stop and KEEP GOING!

If you need extra rest breaks, or want to stop and grab a sip of water, feel free to pause the video, and pick back up where you left off. If you are consistent, eventually you will be able to push your self to finishing the entire 30 minute session for the gains!

There will be 40 seconds of “ON” work and 20 seconds of “OFF” rest. Plenty different exercises and movements for the fat losses! Whether your goal is to burn some fat, get shredded, or build muscle you can benefit from this video!

This workout will have you sweating quick fast and in a hurry within just a few minutes of it starting. Make sure you bring water, and maybe a towel if you’re at home on a hardwood floor surface!
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SPLITSTRONG 35 DAY FIVE: 35 Minute Dumbbell Cardio AND Abs (AKA a Core Conditioning Workout)!

⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/

👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist:

🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join

✨THE WORKOUT: 35-Minute Dumbbell Cardio + Abs (SplitStrong 35 Day 5)✨

► EQUIPMENT: Medium-to-heavy set of dumbbells. I’m using 15-20 lb dumbbells. And an optional towel to use as a slider.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
Follow along with the video above. This dumbbell cardio and core workout will train your core in ways you never thought possible.

It looks like this:
✔️ 4 Circuits (3 exercises per circuit)
✔️Time Drop Format —
◼️ Set One: 40 Seconds Work, 20 Seconds Rest
◼️ Set Two: 30 Seconds Work, 15 Seconds Rest
◼️ Set Three: 20 Seconds Work, 10 Seconds Rest
✔️Repeat Each Circuit x3 Sets
✔️Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

►Workout Outline:
1️⃣ CIRCUIT 1: Dumbbell + Towel
1) Bear Crawl Row + Dumbbell Slide, Right
2) Bear Crawl Row + Dumbbell Slide, Left
3) Lateral Shuffle + Pivot Press (Basketball Pass)

2️⃣ CIRCUIT 2: Dumbbell
1) Dumbbell Wood Chop + Single Arm Press, Right
2) Dumbbell Wood Chop + Single Arm Press, Left
3) Launcher Plank + Alternating T-Pulls

3️⃣ CIRCUIT 3: Bodyweight + Towel
1) Single Leg Front Back Hop into Skater, Right
2) Single Leg Front Back Hop into Skater, Left
3) Plank + Towel Knee Tucks

4️⃣ CIRCUIT 4: Bodyweight (Burpee Breakdown)
1) Plank Walk Out + Push Up
2) Plank Hold + Squat Hold + Squat Jump +Squat Hold (3 second hold each)
3) Burpee Push Up

►Find a breakdown of these exercises + benefits of strength training your CORE in this post: https://www.nourishmovelove.com/splitstrong-35-dumbbell-ab-workout
_________________________________________________________
► TIME STAMPS:
00:00 Workout Introduction
00:55 Warm Up
05:55 CIRCUIT 1
14:25 CIRCUIT 2
22:10 CIRCUIT 3
29:25 CIRCUIT 4
36:40 Cool Down + Stretch
_________________________________________________________

►🤰Is this workout Pregnancy/Postpartum Friendly? No, I would suggest substituting this 30 Minute Full Body Pregnancy Strength Workout — https://youtu.be/zH4O4aA4wA8
_________________________________________________________

🚨 SUBSCRIBE to get notified when each new workout goes live! https://bit.ly/NMLYoutubeSubscribe

👉🏼 Find all of the SplitStrong (35) Workouts in this Youtube playlist:

📅 This challenge is launching on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time!

⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!

WEEK 1:
▪️Day 1: Legs + Back – https://youtu.be/gsFbHHIbHoQ
▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) – https://youtu.be/7bVaKI0DTgs
▪️DAY 3: Legs + Glutes – https://youtu.be/3mxycyr-Djs
▪️DAY 4: 15 Minute Power Yoga + Abs – https://youtu.be/N9keRXUIsmc
▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) -📍You are here!

WEEK 2:
▪️DAY 6: Legs + Chest – https://youtu.be/UHmlhF12kMU
▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) – https://youtu.be/AA4M_xu0BIk
▪️DAY 8: Unilateral LEGS – https://youtu.be/mM5tnP3Uh2I
▪️DAY 9: 10 Minute Mobility Flow – https://youtu.be/nlH6pyo1nSI
▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) – https://youtu.be/DhuM4wYlDfY
_________________________________________________________

🚨 SUBSCRIBE TO MY CHANNEL — https://bit.ly/NMLYoutubeSubscribe

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!

Subscribe

► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove

www.nourishmovelove.com
_______________________________
#cardioworkout #absworkout #coreworkout

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