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Workout: Chest, Tri’s, and Abs!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following 3 exercises for 60 seconds each, resting 15 seconds between each exercise. Rest 1 - 2 minutes and then proceed to perform each exercise for 45 seconds each with 15 seconds rest. Rest 1 - 2 minutes again and repeat all exercises for 30 seconds each.

When you’ve completed the ENTIRE first set, rest 2 minutes and then move to the next set of 3 exercises.

Set #1:

  • Push-Ups

  • Chest Press

  • Burpee Push-Ups

Example: 

  • 60 seconds Push-Ups

  • 15 seconds Rest

  • 60 seconds Chest Press

  • 15 seconds Rest

  • 60 seconds Burpee Push-Ups

  • Rest 1 - 2 minutes

  • 45 seconds Push-Ups

  • 15 seconds Rest 

  • 45 seconds Chest Press

  • 15 seconds Rest

  • 45 seconds Burpee Push-Ups

  • Rest 1 - 2 minutes

  • 30 seconds Push-Ups

  • 15 seconds Rest

  • 30 seconds Chest Press

  • 15 seconds Rest

  • 30 seconds Burpee Push-Ups

Rest 2 minutes.

Set #2:

  • Skull Crushers

  • Tricep Kickbacks

  • Floppy Burpees

Rest 2 minutes.

Finisher:

Perform the following exercises for the number of reps stated. Rest as needed.

  • 10 Deck Squats (modification - pullover sit-ups)

  • 10 Power Jacks

  • 20 Jack Knife (EACH leg)

  • 20 Power Jacks

  • 30 Wipers (ALL directions - center / right / left)

  • 30 Power Jacks

  • 40 Bicycles (EACH leg)

  • 40 Power Jacks

  • 50 Toe Touches

  • 50 Power Jacks

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by South_agency from Getty Images Signature

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