Download our FREE 6 Week Shred 1 Home Workout Program schedule: bit.ly/WorkoutSchedules
Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.
Join Now: bit.ly/TIFFxDANjoin
* * * * *
This intense chest workout combines dumbbells and bodyweight exercises for a total home gym chest day experience. All you need is a set of dumbbells and a mat (or a bench, if you have one).
We'll start with a 50 second dumbbell exercise, followed by 10 seconds of rest. To keep things interesting, we'll then target your abs for 50 seconds before finishing the set with a 30 second bodyweight push up variation. After a quick 30 second rest, we'll jump back into another dumbbell exercise, repeating this sequence until it's time for the finisher.
Get ready to torch your chest with the final challenge! We'll begin with a 20 second negative push-up, focusing on slow and controlled descent with perfect form. Then, hold that low push-up position for another 20 seconds, feeling the burn. Finally, pulse out 20 more reps in the low push up position, pushing through the fatigue for maximum gains!
This workout is short but effective, so grab your dumbbells and get ready to build a stronger, more defined chest from the comfort of your home!
Remember, proper form is key to maximizing results and preventing injury. So, focus on controlled movements and don't be afraid to adjust the weight or reps to match your fitness level. Let's get to work! #6WS1 #ChestDay
* * * * *
This is Day 26 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
*SCROLL FOR WORKOUT DETAILS*
Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - bit.ly/30Day-Push-Up-Challenge
Links:
🩳 LTK - www.shopltk.com/explore/TIFFx...
🛒 Amazon Must-Haves - www.amazon.com/shop/tiffxdan
🏋🏼♀️ Workout mat - bit.ly/YoGorillaTD - use code TXD20 for 10%
💪🏽 5-80lb adjustable dumbbells - bit.ly/3evYP7M
🎥 KZfaq Subscribe: bit.ly/TIFFxDAN
⭐️ Premium KZfaqMembership: bit.ly/TIFFxDANjoin
📸 Instagram: bit.ly/TIFFxDANIG
📱 TikTok: bit.ly/TIFFxDANTT
🎶 My Music: bit.ly/TIFFxDANmusic
Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
Workout Details:
⏱️ Duration: 30 minute workout
🏋️♂️ Equipment: One or two dumbbells (different weights) and a non-slip workout mat
💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 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
REST 60 SECONDS
30:50 Finisher // X3 - 20 second exercises for a total of 1 minute:
1. Negative Push Up - slowly lower down to the bottom of your push up for 20 seconds
2. Low Push Up Hold - create tension in your chest and hold this position for 20 seconds
3. Low Push Up Pulse - stay low and pulse it out for 20 seconds
* * * * *
Thanks for supporting our KZfaq channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!