Chest and Core Focus


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 Movements Shoulder: extension/FlexionScapula:RetractionElbowextension Muscles Latissimus Dorsi Posterior …

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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

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Prone Cobra

Prone Cobra The prone cobra is an exercise designed to strengthen the lower mid back muscles Movements Shoulder: extensionScapula:RetractionElbowextension Muscles Latissimus Dorsi Posterior Deltoid  Trapezius …

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Push ups

Push Ups The push up is an exercise designed to strenghten the core and chest  and arm muscles Movements Shoulder: extension/FlexionScapula:Retraction/protractionElbowFlexion/extension Muscles Triceps and Anconeus …

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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


Learn all about the Hip Extensions

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Bicep Curls

Dumbbell Bicep Curl The Bicep Curl is an exercise designed to strenghten the arms Movements ElbowFlexion/extension Muscles Biceps Brachii Brachialis and Brachioradialis Wrist Extensor …

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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

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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