CHEST / BACK
WORKOUT
Circuit A – 5 Rounds
2-3 minutes REST in between rounds
- Alternating Single Arm DB Chest Fly x 10 (each arm)
- Plyometric Bench Push Up x 12-15
- DB Pullover -> DB Press x 10
Circuit B – 5 Rounds
NO REST in between rounds
- Seated Band Row x 15
- Push up (on Dumbbells) with Alternating Knee Tuck x 10
Stand 2 DBs up and perform your push up on them. Between each push perform a full step through (think forward lunge) in between the DBs. Alternate sides after each push up. - Band Rear Delt Raise x 15
Finisher – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, no rest in between sets.
- Plank Push Up
- Straight Arm Kneeling Ball Slam
WARM UP
- Jump Rope – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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