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:    • 45 Minute Glute Workout | Tri-Sets | ...  
30 Minute Continuous Low Impact Cardio:    • 30 Minute Continuous Cardio Workout |...  
20 Minute Cardio Workout:    • 20 Minute Bodyweight Only Cardio Work...  

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