D20 Workout - Push


  • Number of Rounds: 3
  • Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).


  • Dumbbell Movement 1: Chest Flyes (on the floor or a bench)
  • Bodyweight Movement 2: Wide Push-Ups
  • Dumbbell Movement 3: Seated Shoulder Press
  • Cardio (based on d20 roll):
    • 1-5: Wall Climbers (wall push-ups rapidly)
    • 6-10: Fast Arm Circles (increase speed if roll is 6-8)
    • 11-16: Jumping Jacks (add a clap under the legs if roll is 11-13)
    • 17-20: Rest

SideQuests (Roll the dice before each round to activate one)

  • Max Power (Roll 1-5): Increase the weight for the Seated Shoulder Press.
  • Rep Rush (Roll 6-10): Add 5 extra reps to the Wide Push-Ups this round.
  • Dynamic Duo (Roll 11-16): Combine Chest Flyes with a crunch at the top for added core engagement.

Skill Notes

  • Chest Flyes: Lie on your back with dumbbells in each hand, arms extended above your chest. Slowly lower the weights out to the sides, keeping a slight bend in your elbows, then bring them back together over your chest.
  • Wide Push-Ups: Position your hands wider than shoulder-width apart. As you lower yourself, keep your elbows out to increase the workload on your chest and shoulders.
  • Seated Shoulder Press: Sit upright, either on the floor or a bench, holding dumbbells at shoulder height. Press the weights upwards until your arms are fully extended, then lower them back down.
  • Wall Climbers: Facing a wall, perform push-ups against it, moving your hands up and down to simulate climbing.
  • Fast Arm Circles: Stand with arms extended to the sides, perform rapid circles with your arms to engage the shoulder muscles dynamically.
  • Jumping Jacks: Perform traditional jumping jacks; add a clap under the legs mid-jump for extra coordination and fun.
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