Chest and Arm focus

Sore? Tire? Out of Breath? Good. It’s Working.

Round 1

Perform each of the exercises for 35 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.

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demonstration of Bicep curl

Bicep Curls

This exercise is designed to strengthen the arms

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Prone Cobra Demonstration

Prone Cobra

The Cobra is an exercise designed to strengthen the back muscles

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

Cardio Challenge

15 minutes or 2.5 km Run. The goal is either to run as much as possible within the 15 minutes or run the 2.5 km as fast as possible

Round 2

Repeat each exercise for 12 repetitions

Push up demonstration

Push ups

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

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Demonstration of the seated row

Seated Row

The seated row is designed to strengthen the upper back.

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demonstration of plank exercise

Plank

The plank is an exercise to strengthen the core Muscles

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End of Round 2, rest 45 seconds and repeat 3 more times

Cardio Challenge

1.5 km on the cross-trainer as fast as possible

End of workout, time to stretch