Chest and Triceps

Complete both Blocks below 3 times in order (Block 1 then 2) approx. 40 mins

Block 1

• 3 minute Cardio (see Cardio tab for options)

• Dumbbell or Barbell chest press – 15 reps

• Standing band leg extension – put band around both legs – 30 reps (15 each leg)

• Behind the head extensions – dumbbell or plate – double grip (both hands) – 15 reps

Block 2

• 3 minute Cardio (see Cardio tab for options)

• Push ups (beginners from knees) – 15 reps

• Sumo squats (wide legs) hold dumbbells between legs or place on shoulders – 15 reps

• Dumbbell Tricep kickbacks – lean forward and extend arms back at elbows only – 15 reps

• Chest flies on back bring dumbbells together above chest and extend – 15 reps

Abdominals - 10 mins (see abdominals tab for options)

Stretch

• Hamstrings, quadriceps, and glutes

• Standing doorway stretch for chest – arms extended on door frame and lean forward

• Behind the head arm stretch for tricep – both sides

• (static stretches should be held for 15-30 seconds)