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HOME: Chest & Arms + Cardio

November 10

Chest & Arms + Quick HIIT Cardio

  1. Chest Press – 12,10,8,8 reps

Superset with

  1. Incline Push ups – 10 reps – 4 sets


  1. Alternating Seated Curls – 8 reps each arm – 4 sets
  2. Tricep Dips – until failure – 3 sets


Trisest – Perform each exercise back to back only resting between sets – 4 sets

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


Quick HIIT Cardio

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

  1. Plank Side Taps
  2. Half Burpee
  3. Side to Front Lunge (20 sec each side)

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.


Incline 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.

Alternating Seated Curls 

Position yourself seated on a bench 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.


Tricep Dips 

Sit down and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.

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 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.


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.


Quick HIIT Cardio

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

Plank Side Taps


Half Burpee


Side to Front Lunge (20 sec each side)


November 10
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