This workout focuses on your chest and triceps. Now, if you are a woman and you’re thinking you don’t want to work out your chest because it may shrink a certain feminine body part…well, I hate to say it, but if you want to lose any weight, it’s going to have to shrink a little! There is no such thing as spot reduction – working out one specific body part will not cause that same specific body part to shrink any more than working out any other body part. Meaning…don’t fear chest workouts! Alright, now that my little rant is over, let’s get back to the workout…!
This workout consists of one long circuit with some cardio bursts. Complete the entire circuit before repeating 1-4Xs depending on your level of fitness. Try to keep your rests around 1-2 minutes between circuits. Be sure to hydrate before, during, and after your workout! It’s hard work, but you will feel amazing when you finish (:
Here’s the breakdown:
Warm up: 5-10 minutes of aerobic exercise of choice (i.e. running, jump rope, jumping jacks, elliptical, dancing, etc…)
- Chest press (the floor or an exercise ball works well if you do not have a bench) – 12 reps
- Tricep pushups (on knees if you are a beginner) – 12 reps
- Burpees – 10 reps
- Chest Flyes (again, the floor, an exercise ball, or a bench works well) – 12 reps
- Tricep dips (off chair, bench, table, etc…) – 12 reps
- Jump rope – 60 seconds
- Plank up-downs – 8 reps
- Standing double-sided tricep kickback – 12 reps
Complete the entire circuit before moving on to the next. Repeat for 1-4 rounds depending on your individual level of fitness.
Cool-down: 5-10 minutes of aerobic exercise of choice (i.e. running, jump rope, jumping jacks, elliptical, dancing, etc…)
Enjoy and comment below to let me know how many rounds you completed!