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Description

Intense upper body workout focusing on your chest and core


Exercises

Set 1: 4 rounds
25 Push-Ups
25 Push-Ups
45 seconds
25 Crunches
25 Crunches
45 seconds
10 Dumbell Flys 25 Pounds
45 seconds
Rest
Rest
1 minute

Set 2: 1 round
Rest
Rest
2 minutes

Set 3: 3 rounds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
Rest
30 seconds
Side To Side Pushup
30 seconds
10 Pull-ups
10 Pull-ups
30 seconds

Set 4: 1 round
Rest
3 minutes

Set 5: 3 rounds
Full Right Side Plank
Full Right Side Plank
30 seconds
Full Left Side Plank
Full Left Side Plank
30 seconds
Rest
Rest
30 seconds
Cork Screw With Dumbell
30 seconds
Figure Eights With Dumbell
30 seconds
Rest
Rest
30 seconds
Push-up with Lateral Raise
30 seconds
10 Reverse Grip Pull Ups
30 seconds

Set 6: 1 round
Rest
Rest
3 minutes

Set 7: 3 rounds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Heel Touches
30 seconds
Rest
Rest
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Rest
Rest
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Alternating Dumbbell Curls (50lbs)
Alternating Dumbbell Curls (50lbs)
30 seconds


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