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HOME: Back & Chest + Cardio

March 3

Back & Chest + Cardio

  1. Superman Reaches – 20 reps – 3 sets
  2. Band Pull Aparts – 12 reps – 4 sets
  3. Single Arm Bent Over Row – 10 reps each arm – 5 sets


  1. Chest Press – 14,12,10,8 reps

Superset with

  1. Bench Push Ups – 10 reps – 4 sets


  1. Reverse Fly – 12 reps – 4 sets

Superset with

  1. Chest Flies – 12 reps – 4 sets


Quick HIIT Cardio – Perform exercises 1-3 for 40 sec each with a 20 sec rest in between – 3 rounds

  1. Jump Squat Crunches
  2. Half Burpee
  3. Plank Up Down


Superman Reaches 




Band Pull Aparts

Stand with your feet about hips width apart and keep your core tight. With a long band keep your arms straight and pull the band apart at shoulder height. As you pull the band squeeze your shoulder blades together and pull apart so your arms are straight out to your side.


Single Arm Bent Over Row 

Focusing on one side at a time here, position one hand and one knee on a bench with the opposite leg on the ground and dumbbell in the other hand. Making sure your back is straight and not arched pull the dumbbell up and slightly back towards your hips.


Chest Press

Lay flat with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you reach the ground keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.


Bench Push Ups 

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.


Reverse Fly

Stand with your feet together, knees slightly bent and a dumbbell in each hand. Bend your torso over about 45 degrees and a slight bend in your elbows. Bring them out to your sides even with your shoulders then slowly back down and repeat. Make sure to keep your head facing down, if your lift you head up it will cause your lower back to arch and we want to maintain a neutral spine.


Chest Flies 

Position yourself lying on your back with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position and repeat. Your wrists need to be locked in and your palms should be facing each other the whole.


Quick HIIT Cardio – Perform exercises 1-3 for 40 sec each with a 20 sec rest in between – 3 rounds

Jump Squat Crunches


Half Burpee


Plank Up Down


March 3
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