HOME: Back & Chest + Cardio

Back & Chest +Quick HIIT Cardio

1. Pull Ups (if you have a way to do these at home) – until failure – 3 sets
2. Single Arm Bent Over Row – 12,12,10,10 reps each arm
3. Chest Press – 10 reps – 4 sets
4. Pull Overs – 10 reps – 4 sets

5. Reverse Flies – 12 reps – 4 sets

Superset with

6. Chest Flies – 12 reps – 4 sets

Quick HIIT Cardio

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds 

1. Front to Side Lunge (20 sec each leg)
2. Pulse Jump Squat
3. Plank Up Downs

Pull Ups (if you have a way to do these at home) 

You can do these body weight, on an assisted pull up machine, or with a band.

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.

Pull Overs 

With one dumbbell in hand get positioned on a bench with just your shoulder blades on the bench and your legs bent holding you up. Keep your core tight and try not to arch your back. Start by holding the end of the dumbbell with both hands above your head, slowly bring the dumbbell back behind you until you feel a good stretch through your chest and bring it back up above your head.

Reverse Flies

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 each exercise for 40 sec with a 20 sec rest in between – 3 rounds 

Front to Side Lunge (20 sec each leg)

Pulse Jump Squat 

Plank Up Downs