Day 23: 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) Burpees

Set Up: Stand with your feet shoulder width apart, squat down, placing your palms outside and slightly forward of your feet.

Action: With your weight supported by your hands, thrust your feet backward to the traditional up position of the standard push-up. Do one push-up and return to the up position, then jump (or walk) your feet toward your hands in one movement, then stand in the start position and repeat.

(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) Skaters

Set Up: Stand with your feet hip width distance.

Action: Leap out with left leg, crossing it behind your right, and your left hand reaching across your body to touch your left toes. Repeat on the opposite side.

(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.

Circuit 2

(1) Box Hop

Set Up: Stand next to either a small box or block, with your arms at your sides.

Action: Bend your knees slightly, then hop over and to the other side of the box. Land lightly on the balls of your feet and immediately reverse to return to the start.

(2) 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.

(3) Side Lunge With Hop

Set Up: Stand with your feet wider than shoulder width apart.

Action: Keeping your right leg straight. Bend your left knee and lower your hips until your left thigh is parallel to the floor, hop to your right, bend your right knee and lower your hips until your right thigh is parallel to the floor.

(4) 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.

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