Day 9: Cardio And Chest

Instructions

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

Beginners: Do each exercise for about 30 seconds, rest between 45-60 seconds, then do the next exercise. The goal is to complete the circuit 1-2 times.

Intermediate: Complete 2 exercises consecutively, break for 30 seconds, then do the next 2 exercises and so forth, until all 8 exercises are completed. The goal is to complete the circuit 2-3 times.

Advanced: Complete 4 exercises consecutively, break for 30 seconds, then do the next 4 exercises. The goal is to complete the circuit 3-4 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) 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 in 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) 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.

(4) Chest Press

Set Up: Lie face up on the floor. Grab a set of dumbbells. Space your hands wider than shoulder-width. It should be positioned a few inches above your chest.

Action: Press the dumbbells away from you until your arms are straight but unlocked. Hold for 2 counts, then slowly lower back to the start.

Circuit 2

(1) Jump Squat

Set Up: Stand with feet about shoulder width apart. Squat as low as possible, keeping your knees bent at 90 degrees and pointed out away from your body.

Action: Jump up and land lightly back into a squat.

(2) 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.

(3) Mountain Climber

Set Up: Get in plank position.

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

(4) Chest Press

Set Up: Lie face up on the floor. Grab a set of dumbbells. Space your hands wider than shoulder-width. It should be positioned a few inches above your chest.

Action: Press the dumbbells away from you until your arms are straight but unlocked. Hold for 2 counts, then slowly lower back to the start.

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