PUSH DAY EXERCISES

FULL BODY WORKOUT

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What Are The Push Muscles?

✅ Lower body: quads,  calves, glutes ✅ Upper body: chest,  shoulders, triceps

What Are The  Best Push Day Exercises?

✅ Squat thrusters ✅ Lunge and press ✅ Glute bridge and press

Try the workout 👉

1

LATERAL SQUAT THRUSTER

Targets: Legs, outer glutes,  quads, hamstrings, inner thighs, chest, shoulders, abs and core. Squat thrusts increase  your heart rate!

2

TRICEP  EXTENSION  + CALF RAISE

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

3

LUNGE +  PRESS

Targets: Legs, glutes, quads, hamstrings, hips, shoulders  and core. One of the best exercises to  build glute strength!

4

LAUNCHER  PUSH UPS

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

5

GLUTE  BRIDGE  + CHEST  PRESS

Targets: Glutes, hamstrings,  chest, core and lower back.

6

ALTERNATING STEP UPS

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

Screenshot Workout

1. Lateral Squat Thruster 2. Tricep Extension + Calf Raise 3. Split Lunge + Press 4. Launcher Push Ups 5. Glute Bridge + Chest Press 6. Step Ups DO IT: 40 seconds per exercise.

Try this  25-Minute GUIDED WORKOUT  AT HOME

Want a full 2-Week Strength Program? Download the PDF calendar here!