Session 25 of 28
In Progress

Day 1 – Chest, Triceps, and Cardio

KaLinda May 6, 2022

Warm Up

Day 1 Demonstration Video - Chest, Triceps, and Cardio

Perform 4 rounds of each circuit, adding resistance to increase intensity where desired (dumbells/kettlebells)

Rest for 30 seconds in between each set

Circuit 1

Modified Tricep Extensions – 15 Reps

Wide Grip Push Ups – 15 Reps

Close Grip Push Ups – 15 Reps

Suicides – 30 Seconds

Circuit 2

Chest Press Skull Crusher into a Glute Bridge – 15 Reps

High Plank Shuffles – 15 Reps

Bench Dips – 5x5x5

Heel Toe Touches – 30 Seconds

Circuit 3

Tricep Kick Backs – 15 Reps

Inch Worm into Bird Dogs – 15 Reps

Wall Tricep Extensions – 15 Reps

Heel Toe Touches – 30 Seconds

BONUS CARDIO: At Home

PLYO CIRCUIT: REPEAT 10 TIMES

Jump Rope – 20 Seconds

Quick Feet – 20 Seconds

Jog in Place – 20 Seconds

BONUS CARDIO: At Gym

20 MINUTES / MODERATE TO HIGH INTENSITY

Choose from the following:

Treadmill

Elliptical

Stairmaster

Spinning Bike