Day 26: 30 Min LARGER CHEST WORKOUT with Dumbbells + PUSH UP VARIATIONS // 6WS1

This intense chest workout combines dumbbells and bodyweight exercises for a complete home gym experience. All you need is a set of dumbbells and a mat. We'll alternate 50 sec dumbbell exercises with ab work, followed by 30 sec push up variations, repeating this sequence until the finisher. The final challenge includes a 20 sec negative push up, a 20 sec hold, and 20 pulses in the low push up position. Grab your dumbbells, focus on form, and get ready to build a stronger chest at home! #6WS1 #chestday

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Workout Details:
⏱️ Duration: 30 minute workout
🏋️ Equipment: Set of dumbbells and a workout mat
💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 50 seconds work, 10 seconds rest between exercises // We'll begin 50/10 intervals before moving on to the abs – also 50/10. We’ll finish with a push up variation for 30 seconds, rest 30, and then back to another 30 second dumbbell exercise. Repeat throughout and see below for details:

0:20 Chest Press
1:20 Leg Lifts
2:20 Narrow Push Ups
3:20 Chest Press
4:20 Leg Lifts
5:20 Narrow Push Ups

6:20 Decline Chest Press
7:20 Reverse Crunch + Abduction
8:20 Diamond Push Ups
9:20 Decline Chest Press
10:20 Reverse Crunch + Abduction
11:20 Diamond Push Ups

12:20 Dumbbell Flyes
13:20 Frog Crunch Extension
14:20 Wide Push Ups
15:20 Dumbbell Flyes
16:20 Frog Crunch Extension
17:20 Wide Push Ups

18:20 Tricep Press
19:20 Alternating Runner’s Crunch
20:20 Staggered Push Up R
21:20 Tricep Press
22:20 Alternating Runner’s Crunch
23:20 Staggered Push Up L

24:20 Alternating ISO Chest Press
25:20 3-Point Crunches
26:20 Dumbbell Incline Push Up
27:20 Alternating ISO Chest Press
28:20 3-Point Crunches
29:20 Dumbbell Incline Push Up

30:50 Finisher // 20/20/20
1. Negative Push Up – slowly lower down to the bottom of your push up for 20 sec
2. Low Push Up Hold – create tension in your chest and hold this position for 20 sec
3. Low Push Up Pulse – stay low and pulse it out for 20 sec

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