Chest and Core Focus

Eat Clean, Train Mean, Get Lean!

Round 1

Perform each of the exercises for 40 seconds each

TRX Squat and Row

The TRX squat and row is a great exercise to strengthen the back and legs.

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Pull over exercise demonstration

pull-overs

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

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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 3 km Run. The goal is either to run as much as possible within the 15 minutes or run the 3 km as fast as possible

Round 2

Repeat each exercise for 15 repetitions

hip-extensions

The Hip Extension is an exercise designed to strengthen the Glutes and Hamstrings

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demonstration of Bicep curl

Bicep Curls

This exercise is designed to strengthen the arms

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

Cardio Challenge

1.5 km on the rower as fast as possible

End of workout, time to stretch