30 Minute Push Pull & Core Giant Set Workout | Strength Training at Home

Grab dumbbells, a bench or chair, and a mat for this 30 minute full upper body and core at-home giant-set workout. The bench is used to increase the range of motion. If you do not have access to a bench or sturdy chair, perform the exercises on the ground. For resistance reference, I have a pair of 5,10, and 15lb DBs. Exercises are grouped together in a giant-set during today's workout. We will perform each exercise for 60 seconds (4 minutes of total work time) before taking a 30 second break. This is non-repeat today, so after the 30 second break we will move into a new giant-set. We have seven giant-sets today which combine push pull and core focused exercises. This is a very very high volume metabolic workout, it should feel quite challenging by the end : ) Take additional rest time and/or drop the weight as needed!

Let me know how this workout goes in the comments below : )

Skip to 1:50 to begin workout
Total Workout time: Approx 31:30 minutes
Total Time with Stretching: Approx 35 minutes

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The Workout
Lu Raises
Lateral raises 1 to 1/4 rep
Front raises
Rear delt flys supinated
Rest
Clean to press left
Clean to press right
Semi pronated shoulder press slow
Half neutral thrusters
Rest
Iso bird dog row left
Iso bird dog row row
Lat pullover
Double crunch
Rest
Neutral chest press
Tricep extension
Chest fly t to 1/4 rep
Chest fly to tricep extension
Rest
Hip Hinge Pronated Row
Hip Hinge Rear Delt Fly 1 to 1/4 rep neutral
Hammer Curl
Supinated Curl to Arnold Press
Rest
Iso Hold Alternating Lateral raise
4 way raise
Supinated front raise
Hip hinge Y raise
Rest
Side Plank rear delt fly L
Side Plank rear delt fly R
BW High to Low Plank
BW Shoulder Tap Pushup


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