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Chest

Speed-Skater Pendulum

Speed-Skater Pendulum

A.

Stand with feet hip-width apart, holding one weight in right hand with arms by sides. Jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right knee bent 90 degrees and on ball of left foot, weight outside right leg to start.

B.

Immediately jump left foot to left as you draw weight across body in an arc, passing it to left hand at the midpoint.

C.

Bend right leg and cross it behind left to land in a deep lunge with left leg bent and on ball of right foot, weight outside left leg. Switch sides; repeat. Continue, quickly alternating sides for 30 seconds.

Booty Bridge + Fly

Booty Bridge + Fly

A.

Begin in a bridge position with a dumbbell in each hand, arms held straight in front of you with a slight bend in the elbow.

B.

 While keeping your hips pushed up into the air, open your arms out to the side. Slowly raise back up.

Burpee

Burpee

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Lower chest and thighs to floor, then push up to plank.

Burpee

Burpee

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Lower chest and thighs to floor, then push up to plank.

Push-up Press Ladder

Push-up Press Ladder

A.

Start on floor in plank on palms. Do 1 push-up.

B.

Lower knees and come up to kneeling, then quickly press arms overhead with palms facing up. Repeat, this time doing 2 push-ups, then 2 shoulder presses. Continue, adding 1 rep each until you complete 10 push-ups and 10 shoulder presses. Then reverse the ladder down to 1 rep of each.

Bell Pull-Over

Bell Pull-Over

A.

Start on floor in plank on palms with kettlebell to outside of right hand. Keep hips square as you reach left arm across body to grab kettlebell, carrying (not dragging) it to left side.

B.

Place it outside of left hand. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

Plank Cross-Tap

Plank Cross-Tap

A.

Start on floor in plank on palms. Press hips up and back into downward dog position (body forms an inverted V), reaching left hand to touch right foot. Return to start position.

B.

Bend left knee out to side, bringing left foot up under- neath hips and reaching right hand across body to meet it. Return to start position. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

Test Exercise Two

Test Exercise Two

A.

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Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

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