I thought for the first workout of the month I’d share this chest, triceps & abs workout I did not too long ago. I used two chairs and a 8lb medicine ball and supersetted a few different exercises.
This month I’m beginning to keep track of my workouts in my new book of workouts. The closest I’ve been to doing something like this was about 4 years ago when I would keep track of the muscle group I worked on each day.
This time I’m keeping track of my workout, the weight I used, and the reps/sets. I think it’s going to be a pretty cool way of helping me stay motivated, and definitely accountable for one of my August goals.
PRE WORKOUT WARM UP: full body 9 minute warm up
Complete the following exercises, sets and reps in the order below.
Rest 45 seconds in between each superset, no rest between exercises.
SUPERSET x4 sets
10 DECLINE PUSH UPS
15 LEANING KNEE TUCKS
SUPERSET x4 sets
20 BRIDGE HOLD CHEST PRESSES
25 BALANCING OVERHEAD TRICEP EXTENSIONS
SUPERSET x5 sets
15 WEIGHTED DIPS
60 second REVERSE PLANK
DECLINE PUSH UP
+ place your toes on the chair, palms on the ground, shoulder width apart, arms fully extended and core tight
+ bend your elbows, lowering your chest towards the floor
+ use your chest and tricep muscles to push yourself back into the starting position
LEANING KNEE TUCK
+ use both chairs and place them together
+ sit in the middle of the two chairs, carefully leaning back and lifting your feet up off the floor
+ with your legs fully extended, bend both knees together as you use your core muscles to lean forward so your knees come into your chest
+ really squeeze the core and suck in the belly button
MAKE IT HARDER: by holding a medicine ball between your feet!
TIP: When supersetting the push ups and leaning knee tucks, when I did the workout I kept the two chairs together the whole time and did my push ups this way. For the picture I only used one chair because this way you can see my feet. 🙂
BRIDGE HOLD CHEST PRESS
+ begin in the bridge position (feet flat on the floor, shoulders and head on the floor, hips up high with core engaged) holding the medicine ball in front of your chest with both hands
+ slowly push the medicine ball up towards the ceiling, fully extending your arms
BALANCING OVERHEAD TRICEP EXTENSION
+ sit on the floor and hold the medicine ball directly over your head with both hands
+ lift your feet up off the floor, engaging your core
+ this is the position that you’ll hold during the entire exercise, try not to wiggle while working 😉
+ slowly bend both elbows, lowering the medicine ball behind your head
+ use your tricep muscles to pull the weight back towards the ceiling
+ begin with your feet on one chair, holding yourself up with your hands on the second chair and the medicine ball on your lap
+ bend your elbows, slowly lowering your body towards the floor
+ keep your core engaged and use your triceps/shoulders to push yourself back into the starting position
+ as you finish your last dip, push your hips up and open your chest, and hold the reverse plank for 60 seconds
+ you can either use a Gymboss and already have the 60 seconds set up so you just have to click start, or you can count to 60
+ remember to keep your back in line with your body, pushing your hips and engaging your core
Doing this workout today? That means chest, triceps & abs are covered! Why not try following this workout plan for your week?
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