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CHEST

By rachel mansi on January 12, 2017

CHEST

Here’s how today’s workout will work:

Set your timers for 7/7/30.  That is 7 minutes of work for Circuit 1, 7 minutes of work for Circuit 2 with a 30 second rest before you start all over again at Circuit 1.  You will go through each circuit a total of two times.  There are 4 moves in each circuit, try to complete as many rounds of the 4 moves as you can before your 7 minutes is up!  KEEP GOOD FORM!


EQUIPMENT NEEDED:

Free weights

BEGINNERS:  3-5 lbs

INTERMEDIATE:  5-8 lbs

ADVANCED:  10+ lbs


Circuit 1

1. PUSH-UP:  15 Reps


2. CHEST PRESS:  15 Reps


3. PLANK UP + DOWNS:  10 Reps each side


4. CHEST FLY:  15 Reps

REPEAT MOVEMENTS 1-4 UNTIL 7 MINUTES ARE UP!


Circuit 2

1. TRICEP PUSH-UP:  15 Reps


2. ROTATING CHEST PRESS:  15 Reps

Face palms toward your head, rotate them toward your feet as you lower your weights, press up as you rotate your palms back toward your head.


3. DIVEBOMB:  15 Reps

Maintain good form by going slowly.  Only go as deep as you can.
BEGINNERS:  Only bend your elbows slightly, dip your head through holding your elbows in that bend, then squeeze your elbows by your side as you raise your head up into seal position.  From there, go back to downward dog + repeat.
INTERMEDIATE/ADVANCED:  Go as deep as you can, + from the seal position, reverse the entire motion back to downward dog.

4. PLANK TUCKS:  15 Reps

REPEAT MOVEMENTS 1-4 UNTIL 7 MINUTES ARE UP!

THEN REPEAT BOTH CIRCUITS AGAIN FOR 7 MINUTES EACH.