Day 19: Cardio And Chest

Instructions

Remember to do your warm ups before you begin your daily workouts and cool downs after.

Beginners: Complete Circuit 1 then break for 30-45 seconds. Repeat the same circuit 2 times. Move on to Circuit 2, break for 45-60 seconds then complete the circuit 2 more times. The goal is to complete each circuit 2-3 times.

Intermediate – Advanced: Complete Circuit 1 then break for 15-30 seconds. Repeat the same circuit 2-3 times before moving on to the next circuit. The goal is to complete each circuit 2-3 times.

Circuit 1

(1) Criss-Cross

Set Up: Stand with feet shoulder width apart, hands clasped in front of you.

Action: Quickly jump crossing right leg in front of left, then left leg in front of right. Keep alternating.

(2) Push Up

Set Up: Place your hands on the floor about shoulder-width apart. Extend your legs behind you so your head, back, hips and heels form a straight line.

Action: Bend your elbows and lower your body to the ground, keeping your abs tight and a straight line with your body. When your chest nearly touches the ground, push through your hands and extend your arms to return to the start.

(3) Single Leg Lateral Hop

Set Up: Stand on your right leg with abs tight and chest up.

Action: Jump from side to side. Switch to left leg and repeat.

(4) Decline Push Up

Set Up: Place your feet on a flat bench, chair or couch behind you with your hands wider than shoulder-width on the floor.

Action: Bend your elbows and lower your body to the ground, keeping your abs tight and a straight line with your body. When your chest nearly touches the ground, push through your hands and extend your arms to return to the start.

Circuit 2

(1) Wide Jump Squat

Set Up: Place your feet wider than hip width apart, or as far as feels comfortable.

Action: Squat as low as possible, keeping your knees bent at 90 degrees and pointed out away from your body. Jump up and land lightly back into a squat.

(2) Chest Press

Set Up: Lie on the floor with your knees bent and your feet flat.  Hold a set of dumbbells over your chest with your palms facing away from you.

Action: Press the dumbbells away from you until your arms are straight, hold for 2 counts, then return to start position.

(3) Mountain Climber

Set Up: Get in plank position.

Action: Alternate bringing one knee into your chest as quickly as possible.

(4) Chest Fly

Set Up: Lie on the floor face up with a set of dumbbells over your shoulders with your palms facing each other. Bend your elbows slightly so your arms are rounded.

Action: Slowly open your arms out to the sides, keeping your elbows slightly bent, and lower the weights until they are level with your shoulders. Hold for 2 counts, then return to start.

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