Let’s do a chest & back routine!
Equipment Needed: water, a mat, either a flat bench or exercise ball and 2-3 sets of dumbbells of varying weights.
What to Do: Review each exercise and video below. Perform the number of reps suggested. Rest 15 seconds after each workout and 1 minute after each circuit. Complete 3 circuits! Be sure to increase your weight with each set
Check out my workout programs and transform your body in just 12 weeks.
1. Push-ups – 20 reps (videos included for beginning and more advanced levels.)
2. One arm rows – 10 reps each arm
3. Dumbbell Flyes – 12 reps
4. Bent over rows – 10 reps
5. Chest Press (use dumbbells or barbell) – 12 reps
Push-ups – Military
Push-ups – knee
One Arm Row
This workout challenge was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.
Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.