CHEST / TRICEPS / HIIT
WORKOUT
Circuit A – 5 Rounds
1-3 minutes REST in between rounds
- Kneeling Band Chest Fly + Push Up Sequence
- 5 Double Arm Flys
- 10 Alternating Arm Flys
- 5 Double Arm Flys
- 10 Push Ups
- Reverse Grip Single Arm Band Triceps Extension x 10-12 (per arm)
- Triceps Band Pressdown x 10-12
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Incline Alternating DB Chest Press x 6-8 (Heavy)
- Incline Squeeze DB Press x 10-12 (Medium+)
- DB Push Up with Alternating Knee Tuck x 10
Stand 2 DBs up and perform your push up on them. Between each push up perform a knee tuck (think mountain climber). Alternate sides after each push up.
Finisher – 4-20-10
(total time 6 minutes)
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. Perform exercise 3 for 20 seconds followed by 10 seconds of rest. Repeat for 4 sets with no rest between sets.
- Battle Rope Single Arm Waves (right side)
- Battle Rope Single Arm Waves (left side)
Alt: Alternating Single Arm Band Pulldown (Heavy Band) - Burpees
WARM UP
- Bike / Row – 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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