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Looking for a full body dumbbell workout that focuses on push exercises? This 35 minute routine is perfect for targeting your chest, shoulders, triceps, quads, and calves. With a 4 minute warm up followed by 30 minutes of intense exercises, you'll be pushing your body to the limit and seeing results in no time.

Most of the exercises in this workout are performed for 40 seconds, with 20 seconds of rest between each move. At the end of each round, you'll tackle a 50 second exercise followed by a 30 second break before moving on to the next round. This structure keeps your heart rate up and ensures that you're getting the most out of every minute.

So grab your dumbbells, hit play, and get ready to push yourself to new heights!

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**SCROLL FOR WORKOUT DETAILS*

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Workout Programs:
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💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: Set of dumbbells (I'm using adjustable dumbbells, but I recommend a light, medium and heavy set if possible)
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⏱️ Intervals: 40 seconds work, 20 seconds rest; there will be 50/30 intervals at the end of a few rounds // FINISHER: 40/40 no rest

Exercises for this 35 minute full body dumbbell workout - push day workout are:

4 MIN WARM UP - 8x30 SEC EA
0:26 Jump Rope
0:56 Arm Circles
1:26 Hand Release Push Ups
1:56 Plank Toe Touches
2:26 Squat Toe Taps
2:56 Side to Side Squats
3:26 Frog Squats
3:56 Run in Place

CHEST - 40/20
4:46 Dumbbell Bench Press // 35 lb DBs, Bench
5:46 Incline Dumbbell Bench Press // 35 lb DBs, Bench
6:46 Dumbbell Chest Fly // 30 lb DBs, Bench
7:46 Dumbbell Bench Press // 35 lb DBs, Bench
8:46 Incline Dumbbell Bench Press // 35 lb DBs, Bench
9:46 Dumbbell Chest Fly // 30 lb DBs, Bench
10:46 Dumbbell Push Ups // 30 lb DBs (Timing: 50/30)

QUADS & CALVES - 40/20
12:06 Squat // 40 lb DBs
13:06 Bulgarian Split Squat R // 30 lb DBs, Bench
14:06 Bulgarian Split Squat L // 30 lb DBs, Bench
15:06 Calf Raises // 30 lb DBs
16:06 Squat // 40 lb DBs
17:06 Bulgarian Split Squat R // 30 lb DBs, Bench
18:06 Bulgarian Split Squat L // 30 lb DBs, Bench
19:06 Calf Raises // 30 lb DBs
20:06 Squat Pulses // Bodyweight (Timing: 50/30)

SHOULDERS
21:26 Seated Dumbbell Shoulder Press // 25 lb DBs, Bench
22:26 Dumbbell Lateral Raise // 15 lb DBs
23:26 Dumbbell Rear Delt Row // 25 lb DBs
24:26 Seated Dumbbell Shoulder Press // 25 lb DBs, Bench
25:26 Dumbbell Lateral Raise // 15 lb DBs
26:26 Dumbbell Rear Delt Row // 25 lb DBs
27:26 Plank Shoulder Taps // Bodyweight (Timing: 50/30)

TRICEPS
28:46 Dumbbell Tricep Overhead Extension // 30 lb DBs, Bench
29:46 Bench Tricep Dips // Bodyweight, Bench
30:46 Dumbbell Tricep Overhead Extension // 30 lb DBs, Bench
31:46 Bench Tricep Dips // Bodyweight, Bench
32:46 Cobra Push Ups // Bodyweight (Timing: 50/30)

FINISHER - 40/40, No Rest
33:56 Slow Eccentric Push Ups - Max Reps // Bodyweight
34:36 Low Hold Push Up Pulses - Max Reps // Bodyweight

35:36 COOL DOWN & STRETCH

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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!