Chest and Core Focus

It never gets easier, you just get better.

Round 1

Perform each of the exercises for 35 seconds each

Pull over exercise demonstration

pull-overs

The pull over is an exercise designed to increase mobility in the shoulders

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Demonstration of the seated row

Seated Row

The seated row is designed to strengthen the upper back.

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Prone Cobra Demonstration

Prone Cobra

The Cobra is an exercise designed to strengthen the back muscles

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Push up demonstration

Push ups

The Push up is an exercise designed to strengthen the upper body

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End Round 1, Rest 45 seconds and Repeat 2 more times

Cardio Challenge

15 minutes or 2.5 km Run. The goal is either to run as much as possible within the 15 minutes or run the 2.5 km as fast as possible

Round 2

Repeat each exercise for 15 repetitions

demonstration of the bench press

Dumbbell Bench Press

The Dumbbell Bench Press (also known as a Chest Press) is designed to strengthen the chest muscles.

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Squat demonstration

Body weight Squat

The squat is an exercise designed to strengthen the legs

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demonstration of Bicep curl

Bicep Curls

This exercise is designed to strengthen the arms

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End of Round 2, rest 45 seconds and repeat 2 more times

Cardio Challenge

1 km on the rower as fast as possible

End of workout, time to stretch