Chest and Arm focus

You can have results or excuses – not both.

Round 1

Perform each of the exercises for 30 seconds each

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.

Learn more →
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

Learn more →
demonstration of Bicep curl

Bicep Curls

This exercise is designed to strengthen the arms

Learn more →

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

Cardio Challenge

Time to run: The goal is either to run as much as possible within 12 minutes or run 2 km as fast as possible

Round 2

Repeat each exercise for 15 repetitions

Push up demonstration

Push ups

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

Learn more →
Demonstration of tricep extension

tricep extension

The Tricep extension is an exercise designed to strengthen the arms

Learn more →
demonstration of plank exercise

Plank

The plank is an exercise to strengthen the core Muscles

Learn more →

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

Cardio Challenge

1 km on the cross-trainer as fast as possible

End of workout, time to stretch