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25-Minute Full Body Push Workout (Stronger 25, Day 1)

Build total body strength with this full body push workout. The nine compound exercises in this workout target the lower body push muscles (quads, calves, glutes) and the upper body push muscles (chest, shoulders, triceps) for an effective full body workout at home.



 

This is DAY ONE of our Stronger 25 Program.

woman performing a bicep curl hold and dumbbell press out

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Build total body strength, specifically in your PUSH muscles, with this dumbbell workout at home.

We’re bringing you our first ever full body push workout for the first day of our Stronger 25 Strength Training Program!

This workout is made up of pushing exercises that focus on both the lower body push muscles (quads, calves, glutes) AND the upper body push muscles (chest, shoulders, triceps).

A push workout isolates the major muscle groups that work in a pushing motion (when weight is being pushed away from your body). For example, think of how your pecs or chest muscles flex as you push the weights overhead in a dumbbell chest press. 

two women performing a reverse lunge and dumbbell hold, holding a single dumbbell in a front racked position at shoulder height in a full body push workout

Full Body Push Workout FAQs

What Muscles Does This Full Body Push Workout Target?

This total body workout focuses on the lower body push muscles (quads, calves, glutes) AND the upper body push muscles (chest, shoulders, triceps). These muscle groups work in a pushing motion as you push weight away from your body.

Is A Full Body Push Workout Effective?

YES! Full body workouts are a great way to ensure you’re efficiently training multiple muscle groups. This full body workout includes compound strength exercises that focus on the push muscles in both the upper body and lower body. We’ll fatigue each muscle group in just 30 minutes with effective compound movements.

What Are The Best Push Day Exercises?

During push exercises, the muscle starts short (contracted) and then extends to end the movement long. Some of the best compound exercises for your push day workout are squat thrusters, lunge and press, and glute bridge and press.

two women performing a single leg glute bridge and single arm dumbbell chest press in a full body push workout

Build strength in the push muscles using just a set of dumbbells.

This strength workout combines the best lower body push exercises and upper body push exercises to target all major push muscle groups.

I suggest doing this push workout once a week as part of a well-rounded workout routine.

Workout Equipment:

A medium-to-heavy set of dumbbells. I suggest anywhere from 8-25 lbs. We used 10-20 lb dumbbells in this workout.

Option to add a mini loop resistance band (discount code: NML) and step/bench/box.

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I’m using 15 and 20 lb dumbbells in this workout.
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woman performing a dumbbell press out in a full body push workout

Workout Instructions:

Follow along with the guided Full Body Push Workout At Home on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits
  • 3 Exercises Per Circuit (A/B/A Format)
  • Timed Intervals (40 seconds work, 10 seconds rest. Complete as many reps as you can in the timed interval.)
  • Repeat Each Circuit x2 Sets
  • Bonus Core Circuit

Workout Outline

CIRCUIT ONE:
A: Banded Lateral Squat Thruster
B: Overhead Tricep Extension and Calf Raise
A: Banded Lateral Squat Thruster

CIRCUIT TWO: 
A: Rear Foot Elevated Split Lunge and Single Arm Press
B: Launcher Push Ups
A: Rear Foot Elevated Split Lunge and Single Arm Press

CIRCUIT THREE:
A: Single Leg Glute Bridge and Single Arm Chest Press
B: Single Leg Step Ups
A: Single Leg Glute Bridge and Single Arm Chest Press

ABS AND CORE:
1. 2 Tricep Dips and 2 Knee Pulls
2. 1/4 Get Up, R
3. Leg Lifts Over Dumbbell
4. 1/4 Get Up, L
5. Push Up and 3-Second Plank Hold

two women performing an overhead tricep extension in a total body push workout with dumbbells

Prefer to Watch On YouTube?

youtube icon Push Workout

6 Best Full Body Push Exercises

Banded Lateral Squat Thruster

Targets: Legs, outer glutes (gluteus medius and hip abductors), quads, hamstrings, inner thighs, chest, shoulders, abs and core.

Squat thrusts can add a cardio element to your workouts, increasing your heart rate.

two women performing a banded lateral squat thruster in a full body push workout at home

How To Do A Banded Lateral Squat Thruster

  1. Place a resistance band six inches above your knees. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes). Hold one dumbbell at your chest, horizontally.
  2. Take a lateral step to the right and bend your knees to lower down into a loaded squat position, stretching the band as far as you can. Weight in heels, chest up.
  3. Drive through the heels to stand tall, stepping laterally with your left foot to bring it to center with your right foot.
  4. As you stand tall, drive the dumbbell overhead.
  5. Repeat this movement, stepping laterally to the right a second time and driving the dumbbell overhead as you stand tall.
  6. Alternate your lateral movement every two squats, keeping tension on the band the entire time.

Overhead Tricep Extension And Calf Raise

Targets: The long head of the triceps, calves and core.

two women performing an overhead tricep extension with a dumbbell in a push workout

How To Do An Overhead Tricep Extension And Calf Raise

  1. Stand with feet hip width apart, knees slightly bent. Option to place a resistance band six inches above your knees. Hold one dumbbell straight overhead, activating your core by squeezing your glutes and abs to protect your lower back.
  2. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head, feet flat on the ground.
  3. With control, raise the dumbbell overhead. As you do so, perform a standing calf raise by slowly lifting yourself up onto the balls of your feet, lifting the heels above the ground to balance on your toes.
  4. With control, slowly lower your heels back to the ground as you lower the dumbbell back behind your head, returning to the starting position.
  5. Throughout the tricep extension, think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

Rear Foot Elevated Split Lunge And Single Arm Press

Targets: Legs, glutes, quads, hamstrings, hips, shoulders and core.

This single leg exercise will challenge your balance and has been named one of the best exercises to build glute strength. The addition of the single arm press will challenge your shoulders and core.

one woman performing a rear foot elevated lunge and single arm press, another woman performing a split lunge and single arm overhead press in a home workout

How To Do A Rear Foot Elevated Split Lunge And Single Arm Press

  1. Kneel in front of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Hold a dumbbell in your right hand, front-racked at shoulder height.
  2. Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the floor. This is the bottom of your movement.
  3. Drive through your front right heel, squeezing your right glute to return to standing. Feel your front glute engage to power the movement. As you stand tall, press the right arm overhead to perform a single arm shoulder press.
  4. With control, bend your knee to lower down back to the starting position (back left knee should lower down close to the ground), to make your front thigh parallel with the ground. As you lower down, bring the dumbbell back down to shoulder height. Shoulders remain stacked over hips throughout the movement.

Modification: Perform a standard reverse lunge or split squat, keeping your back foot on the ground rather than elevating it on a chair.

Launcher Push Up

Targets: Chest, triceps, shoulders, core and lower back.

two women performing launcher push ups in a full body workout targeting the push muscles

How To Do A Launcher Push Up

  1. Start in high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  2. From this plank position, engage your core as you push your hips back towards your heels; bending at the knees. Then explosively drive your body back into high plank position (nose to finger tips).
  3. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  4. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  5. Once at the bottom of your push up, exhale as you push back up into high plank position.

Modification: Hold high or low plank position, and slightly shift your weight forward and backward as you work into the full plank launcher. Option to omit the push up or perform the push up from the knees.

Single Leg Glute Bridge Hold And Single Arm Chest Press

Targets: Gluteus maximus (large glute muscles), gluteus medius (side butt muscles or outer glute muscles), gluteus minimus (hip extension), hamstrings, pectoralis major muscles (chest), core and lower back.

one woman performing a single leg glute bridge and single arm chest press while supported on a box, another woman performing a single leg glute bridge and chest press from the ground

How To Do A Single Leg Glute Bridge Hold And Single Arm Chest Press

  1. Lie flat on your back, holding a dumbbell in your left hand at your chest, elbow bent at a 90-degree angle. Bend your left knee at a 90-degree angle, left foot planted on the mat. Option to support your upper back on a bench rather than lying flat on your back.
  2. Press through the heel of your left foot to lift your hips up performing a single leg glute bridge. Lift your right leg off the ground, extending it long. Hold this position, squeezing your glutes and engaging your core to protect your lower back.
  3. Then perform a single arm dumbbell chest press, pushing the dumbbell in your left hand overhead as you hold the single leg glute bridge. Left wrist stays stacked over left shoulder.
  4. With control, lower the dumbbell back towards your chest and repeat the single arm chest press, maintaining the single leg glute bridge hold the entire time.

Modification: Option to perform a staggered glute bridge, keeping the right heel on the ground for support. Or perform a double leg glute bridge hold and chest press.

Alternating Step Ups

Targets: All three parts of the glutes — the gluteus maximus, gluteus medius, and gluteus minimus.

one woman performing bodyweight step ups on a box, another woman performing alternating step back lunges while holding a dumbbell at her chest

How To Do Alternating Step Ups

  1. Start standing, feet shoulder-width apart, core tight and engaged. Option to hold a dumbbell vertically at your chest (goblet hold).
  2. Step your right foot up onto a bench or chair, planting your right heel firmly on the surface.
  3. Using the muscle in your right glute (rather than momentum from your left leg), press through your right heel to stand tall, tapping the left toe on the bench.
  4. With control, slowly lower your left foot down to touch the ground, right foot to follow to return to the starting position.
  5. Alternate the movement, this time planting the left foot onto a bench or chair as you drive through the left heel to stand tall.

Modification: Perform alternating reverse lunges and knee drives rather than step ups.

Stronger 25 Feature Image. Woman performing an oblique crunch and knee drive.

Stronger 25: FREE Strength Training Program

A 2-week, strength training program designed to help you feel stronger in just 25 minutes a day.

If you liked this full body push workout at home, download the FREE, 2-Week Full Body Workout Plan.

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