Total Body Push Workout Routine Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Full Body Workouts Total Body Push Workout Routine By Paige Waehner Paige Waehner Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on June 17, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print This workout involves pushing exercises targeting the quads, outer thighs, chest, shoulders, and triceps. Alternate this workout with the pull workout, which targets the butt, hamstrings, back, and biceps to target all the muscles of the body. Precautions See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Equipment Needed Various weighted dumbbells, an exercise ball. How To Warm up with a few minutes of light cardio or by doing a warm-up set of each exercise with light weight.Perform each exercise for 1-3 sets, resting 30-60 seconds in between or do the workout in a circuit format, doing each exercise one after the other and repeating the circuit 1-3 timesRemember to use enough weight that you can ONLY complete the desired reps. Squats Verywell / Ben Goldstein Stand with feet shoulder-width apart, holding dumbbells over the shoulders or at your sides. Bend knees and lower into a squat as far as you can, keeping your chest tall and your core tight. Push through the heels and butt to stand and repeat. Reps/Sets/Duration: 12-16 reps Repeat 1-3 times Reverse Lunges Verywell / Ben Goldstein Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge. Push through the heels to lift back up, bringing the foot back to start. Repeat for number of reps and switch legs. Reps/Sets/Duration: 12-16 reps Repeat 1-3 times Advanced Leg Extensions on the Ball Lie with the ball supporting the head and shoulders, hips lifted in a bridge position. Extend the right leg out until the knee is straight (keep it level with the left knee), lower and repeat for all reps before switching sides. For an easier version sit on a ball or chair. Reps/Sets/Duration: 12-16 reps. Repeat 1-3 times Outer Thigh Leg Lift Lie sideways on the ball with the torso supported and the bottom leg bent on the floor. Hold a light weight on the outer thigh of the top leg (optional) and lift the leg a few inches, keeping the hip, knee, and ankle aligned and facing forward. Reps/Sets/Duration: 12-16 reps Repeat Exercise 1-3 times Pushups Verywell / Ben Goldstein Get in pushup position (on knees or toes) and keep the abs in as you bend the elbows and lower towards the floor with the back flat. Push back up and repeat. Reps/Sets/Duration: 12-16 reps Repeat 1-3 times Chest Presses on the Ball aabejon / Getty Images Lie on a ball or bench with the head and neck supported. Begin with the weights straight up over chest. Bend the elbows and lower arms no lower than shoulders, wrists straight. Lift back to start and repeat. Reps/Sets/Duration: 12-16 reps Repeat 1-3 times Overhead Press Verywell / Ben Goldstein Sit on a ball or stand and begin by bringing the weights up next to ears, palms facing out. Contract the shoulders to push the weights straight up and slightly forward (you should see them out of the corner of your eye). Lower back down to shoulder level and repeat. Reps/Sets/Duration: 12-16 reps Repeat 1-3 times Front Raises Verywell / Ben Goldstein Hold the weights in front of the thighs and lift the arms straight up to shoulder level, elbows slightly bent. Lower and repeat. Reps/Sets/Duration: 12-16 reps Repeat 1-3 times Triceps Kickbacks Zing Images / Getty Images Stand with feet hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight). Begin with elbows bent and pulled up to rib cage. Tighten the triceps and straighten the elbow, bringing weights up behind you. Lower and repeat. Reps/Sets/Duration: 12-16 reps Repeat 1-3 times One-Arm Triceps Pushups Verywell / Ben Goldstein Lie down on the left side, hips and knees stacked. Wrap the left arm around torso so that left hand is resting on the right waist. Place the right hand on the floor in front of you, palm parallel to the body. Squeeze the triceps and push your body up. Lower and repeat before switching sides. Reps/Sets/Duration: 12-16 reps Repeat 1-3 times By Paige Waehner Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Try This Total Body Home Workout With Dumbbells for Beginners 14 Full-Body Exercises With Weights to Burn Fat and Build Muscle Work Your Lats With These Creative Exercises 8 Simple Moves to Build Strength in Your Chest, Back, Arms, and Shoulders Want to Get Started with Bands? 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