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Exercises

Set 1: 1 round
Dumbbell Push-Ups
Dumbbell Push-Ups
15 reps
Plank with Arm Lifts
Plank with Arm Lifts
30 seconds
Hand Release Push-ups
Hand Release Push-ups
15 reps
Rest
Rest
30 seconds
Diamond Push Ups
Diamond Push Ups
12 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Rest
Rest
30 seconds
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Push-Ups with Hands on Ball
Push-Ups with Hands on Ball
15 reps
Rest
Rest
30 seconds

Set 2: 1 round
Dumbbell Push-Ups
Dumbbell Push-Ups
15 reps
Plank with Arm Lifts
Plank with Arm Lifts
30 seconds
Hand Release Push-ups
Hand Release Push-ups
15 reps
Rest
Rest
30 seconds
Diamond Push Ups
Diamond Push Ups
12 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Rest
Rest
30 seconds
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Push-Ups with Hands on Ball
Push-Ups with Hands on Ball
15 reps
Rest
Rest
30 seconds

Set 3: 1 round
Dumbbell Push-Ups
Dumbbell Push-Ups
15 reps
Plank with Arm Lifts
Plank with Arm Lifts
30 seconds
Hand Release Push-ups
Hand Release Push-ups
15 reps
Rest
Rest
30 seconds
Diamond Push Ups
Diamond Push Ups
12 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Rest
Rest
30 seconds
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Push-Ups with Hands on Ball
Push-Ups with Hands on Ball
15 reps
Kneeling Push-Ups
Kneeling Push-Ups
Reps until failure
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minute
Pec Opener
Pec Opener
1 minute


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