Day 8: Upper Body Push Pull Strength

This workout serves as Day 8 of the FB Kickstart 30 Day Program but can also be completed as a standalone workout. Days 6 and 7 were rest days.

What up, FB Family!

Welcome to Week #2 of the FB Kickstart 30-Day Program. This week we are upping the time and difficulity with a the Strength / Cardio / Strength Sandwich! Today’s workout is a strength and cardio sandwich that perfectly fits this week’s theme of building strength and cardio. If you’re up for an upper-body challenge with some cardio, this one’s for you. We will take a break from the dumbbells between the push-pull rounds and raise that heart rate with a quick cardio round to mix it up a little.

Equipment needed:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

So, we will begin with our heavier dumbbells with the first exercise of each strength round. For the following exercises, switch to your medium weight for the second and lighter for the final two. A reminder: you have 15 seconds between exercises, so be ready to switch weights if needed. Each strength block focuses on push or pull, so we will hit those muscles hard without burning out. The cardio round in the middle has bodyweight moves to keep things moving and give your muscles a little break before we hit the next strength round.

Strength Round: Push Focus

This round is all about building upper-body strength with push-dominant moves. Starting with the dumbbell chest press, you will hit your chest and triceps with a heavier weight before transitioning to shoulder presses for a vertical push. Dumbbell kickbacks will zone in on the triceps and shoulder T’s, wrapping it up with a lighter weight to strengthen the front and lateral delts. This push block has a nice flow that balances power and control, so make sure to pace yourself and lock in proper form. Remember, the goal is to go heavy but not at the expense of your technique.

Cardio Round

It’s time to pick it up a little! The cardio block brings quick bursts of movement with ski hops, seal jacks, X hops, and fast punches. Each exercise is short and sweet, so give it everything you’ve got for those 30 seconds. This is where the intensity picks up, and your heart rate climbs. Stay light on your feet and focus on quick transitions to make the most of this round. These movements are simple but effective for getting a good calorie burn and making things fun. Some of these exercises are on the higher impact side, so I recommend modifying those with speed squats or low-impact jumping jacks.

Strength Round: Pull Focus

Now we shift gears to pulling exercises, working the back, biceps, and rear delts. Yates rows start things off strong, targeting the upper back with a heavier weight. Renegade rows (or the tabletop row modification) hit the lats and core. We will hit the biceps next. The biceps typically assist with our pulling motion. Finish up with alternating reverse flies to strengthen rear delts and traps. Like the first strength block, the key here is to start heavy and gradually lighten the load to maintain good form. Keep the core engaged to stabilize and protect your lower back through each exercise.

Keep an eye on your form, especially during moves like the dumbbell bent-over row and renegade rows. These exercises work multiple muscle groups, and a strong core will help you stay stable. During cardio, focus on moving fast but with control — this is where you will burn extra energy and keep the workout fun. If you need to scale it back, reduce the range of motion in moves like ski hops or stick to tabletop rows instead of renegade rows. Remember to modify if needed, but push yourself as much as possible.

Alright, Team, let’s get ready to crush this workout!

-Brian

Workout Structure:

Warm-up 2 Rounds 30 Seconds Each

Arm Circles
Dynamic Chest Stretch
Torso Twists
Jumping Jacks
Plank to Downward Dog

Strength Round: Push Focus

Each exercise is 45 seconds of work, followed by 15 seconds of rest.

Dumbell Chest Press
Shoulder Press
Dumbell Kickback
Shoulder T’s

Repeat the circuit 2 times.

Cardio Round

Each exercise is 30 seconds of work, followed by 15 seconds of rest.

Ski Hops
Seal Jacks
X Hops
Fast Punches

Repeat the circuit 2 times.

Strength Block 2: Pull Focus

Each exercise is 45 seconds of work, followed by 15 seconds of rest.

Yates Rows
Renegade Rows / Tabletop Row (Mod)
Curls
Alt Reverse Fly’s

Cooldown 1 Round 30 Seconds Each

Scorpion Stretch Left
Scorpion Stretch Right
Bicep Forearm Stretch
Thread the Needle Left
Thread the Needle Right
Lying T‑Spine Stretch Left
Lying T Spine Stretch Right
Seated Chest Shoulder Stretch