Chest and Core Focus
Workout
Round 1
Perform each of the exercises for 30 seconds each
straight arm pull down
Straight Arm Pull Down The Straight Arm Pull Down is an exercise designed to Strengthen the back muscles https://youtu.be/oU6pdXvNqVk Movements Shoulder: extension/FlexionScapula:RetractionElbowextension Muscles Latissimus Dorsi Posterior …
TRX Squat and Row
The TRX squat and row is a great exercise to strengthen the back and legs. Here is how you do it properly
Prone Cobra
Prone Cobra The prone cobra is an exercise designed to strengthen the lower mid back muscles https://youtu.be/2Z7uGBbsvf8 Movements Shoulder: extensionScapula:RetractionElbowextension Muscles Latissimus Dorsi Posterior Deltoid Trapezius …
Push ups
Push Ups The push up is an exercise designed to strenghten the core and chest and arm muscles https://youtu.be/IODxDxX7oi4 Movements Shoulder: extension/FlexionScapula:Retraction/protractionElbowFlexion/extension Muscles Triceps and Anconeus …
End Round 1, Rest 45 seconds and Repeat 2 more times
Cardio Challenge
12 minutes or 2 km Run. The goal is either to run as much as possible within the 12 minutes or run the 2 km as fast as possible
Round 2
Repeat each exercise for 15 repetitions
Bicep Curls
Dumbbell Bicep Curl The Bicep Curl is an exercise designed to strenghten the arms https://www.youtube.com/watch?v=in7PaeYlhrM Movements ElbowFlexion/extension Muscles Biceps Brachii Brachialis and Brachioradialis Wrist Extensor …
Dumbbell Bench Press
The Dumbbell Bench Press (also known as a Chest Press) is designed to strengthen the chest muscles. read all about it here
End of Round 2, rest 45 seconds and repeat 2 more times
Cardio Challenge
1 km on the rower as fast as possible