45 Minute Push + Core Tri-Set Workout | At-Home Strength |
![]() |
Grab a mat, dumbbells, and a chair (or bench) for this 45 minute upper body push and core strength workout. For reference, I have sets of 5, 10, and 20lb DBs. We will perform three exercises at a time for three rounds. The first round will be 60 seconds each, the second round will be 45 seconds each, and the third round will be 30 seconds each. There will be a 15 second recovery in-between rounds. Be sure to listen for the ding and watch the upper left hand corner for the upcoming exercise since there is no transition time between some of the exercises. There are six blocks today or 6 total tri-sets. The current block will be listed in the bottom right hand corner with the weight selection I'm using. You and I are different though, so find a weight selection that challenges you (but also something you can keep great technical form with). Since every exercise is timed, you and I do not have to go at the same speed. Make quality reps! Quality over quantity. If you max out before time is up, rest, take three deep breaths then continue reps OR drop the weight to something lighter and continue : ) Let me know how it goes in the comments below!
Skip to 3:30 to begin workout Total Workout time: Approx 45:00 Total Time with Stretching: Approx 50 minutes The Workout 60s/45s/30s 3 Rounds of: Lu Raises Lateral to forward raise Lateral raise partials 3 rounds of: Neutral grip shoulder press Inchworm with pushup (to modify, release knees) Plank shoulder taps (to modify, release knees) 3 rounds of: Chest Press Tricep Extension Chest Fly 3 rounds of: 6 way raise Front raise with bus driver Lateral raise 1 to 1/4 rep 3 rounds of: Bench dips Pike pushups (to modify, reduce ROM) High to low plank (to modify, release knees) 3 rounds of: Bicycles with hold (to modify, bend knees) Bicycles with leg lift (to modify, bend knees) Hip lifts (to modify, bend knees) 45 Minute Glute Tri-Set Workout: https://youtu.be/x3_pKeDCBrk 30 Minute Continuous Low Impact Cardio: https://youtu.be/YNuhrI_roXo 20 Minute Cardio Workout: https://youtu.be/VI78DN4ukqM The GOAT of pre-workouts Amino Energy in Grape: https://amzn.to/2QVWtEg Amino Energy in Watermelon: https://amzn.to/2QTwFZy Post-Workout Protein Bars Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed) Track your HR Apple Watch Series 6: https://amzn.to/3dmzBZB Apple Watch Series 5: https://amzn.to/2ThTqur Tank: https://amzn.to/3duZMwR Joggers: https://amzn.to/31z5fjR Shoes: Nike Dumbbell Set https://amzn.to/3brHMTv Adjustable DBs (Bowflex) https://amzn.to/3hsB3MT Body-Solid Adjustable Workout bench https://amzn.to/3oivphT Yoga Mat (similar): https://amzn.to/39EvlS1 Tag me in your posts & stories on IG: @lariemidkiff Follow "Fit By Larie" on Facebook! Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!) MUSIC: 🎵 All songs are licensed from epidemic sounds and soundstripe |