Chest and Core Focus

Life begins at the end of your comfort zone

Round 1

Perform each of the exercises for 30 seconds each

Straight Arm Pull Down demonstration

straight arm pull down

The Straight Arm Pull Down is an exercise designed to strengthen the back and rotator cuff muscles

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TRX Squat and Row

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

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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

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

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 km on the rower as fast as possible

End of workout, time to stretch