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HOME: Chest & Arms + Cardio

January 20

Chest & Arms + Cardio

  1. Chest Press – 14,12,10,8,6 reps
  2. Seated Alternating Bicep Curls – 8 reps each arm – 4 sets
  3. Overhead Tricep Extension – 10 reps – 4 sets

 

Tri-set – Perform each exercise back to back only resting between sets – 4 sets

  1. Underhand Front Raise – 8 reps each arm
  2. Bicep Curl Variation – 10 reps
  3. Tricep Push ups – 10 reps

 

Tri-set #2 – Perform each exercise back to back only resting between sets – 4 sets

  1. Push Ups – 10 reps
  2. Hammer to Wide Curls – 10 reps
  3. Tricep Kick Backs – 10 reps each arm

 

Cardio

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

  1. Half Burpee
  2. Plank Toe Taps
  3. Jump Lunge

 

Chest Press 

Lay flat on a bench(or floor) with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you feel a good stretch keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.

 

Seated Alternating Bicep Curls 

Position yourself seated with a dumbbell in each hand. Curl the dumbbell up towards your chest turning your hand over so your palm is facing you, and bringing in back down to your side slow and controlled. Doing this slowly and controlled with ensure that you are not swinging the dumbbell up and will focus all of the movement on your biceps. Make sure you are bracing your core and keeping it tight to avoid arching your back.

 

Overhead Tricep Extension 

Seated on a bench or standing with your feet about hips width apart, grab the end of a dumbbell with your palms facing up, and raise it above your head until your arms are stretched out straight. Slowly lower the weight back behind your head only bending at the elbow. Go down till you feel a good stretch and then bring the weight back up squeezing your triceps and straightening your arms back into the starting position. It’s important to keep your core tight throughout this exercise and be sure not to arch your lower back.

 

Underhand Front Raise 

Sit at the end of a bench or stand with your feet about hips width apart with a dumbbell in each hand. Tighten your core and make sure your lower back is not arched. With your palms facing up and your arms straight, bring the dumbbell up and slightly across your body. Slowly bring it back down your side and alternate arms.

 

Bicep Curl Variation 

Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.

 

Tricep Push ups 

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.

 

Push Ups 

 

Hammer to Wide Curls 

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.

 

Tricep Kick Backs 

Stand with your feet slightly staggered and your torso bent over about 45 degrees. Hold a dumbbell in one hand and the other leaning on your leg, a bench or something else. Bring your elbow up so your arm is bent 90 degrees and bring the dumbbell back straight in line with your arm. Slowly bring the dumbbell back down and repeat.

 

Cardio

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

Half Burpee

 

Plank Toe Taps

 

Jump Lunge

Details

Date:
January 20
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