CHEST-BICEP & ABS 🔥

Move quickly between sets of exercises. Perform the exercises as a superset and then rest. Do not exceed 40-60 seconds.

 

CHEST SUPERSET:

  • ECCENTRIC PUSH-UP:3 SETS x 8-10 REPS

EQUIPMENT: BODY WEIGHT

  • Get to a plank position so that your legs, hips, and shoulders form a straight line
  • Brace your core and pull your shoulders down and back
  • Keep your legs and glutes contracted
  • Bend your arms and really slowly lower your chest down between your hands
  • Pause for 2 sec and
  • Push yourself back up forcefully
  • Repeat reps as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • PLANK TO ELBOW: 3 SETS x 12 REPS E/S

EQUIPMENT: BODY WEIGHT

  • Begin on all fours in the top of a push-up plank, which is a standard plank position
  • Engage your core to keep your hips as still as possible.
  • Lower right arm down to your elbows, one arm at a time
  • Push up onto one hand, placing it where your elbow just was
  • Push up onto your other hand.
  • You should be in the top of a push-up with your legs extended and engaged behind you
  • Squeeze your glutes for stability
  • Repeat with alternating arms

 

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

CHEST SUPERSET:

  • INCLINE DB CHEST PRESS: 3 SETS x 12 REPS (CONTRACT YOUR CHEST AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Grab the DB slightly wider than shoulder-width apart
  • Keep core tight, inhale
  • Slowly lower the DB down while keeping your forearms vertical
  • Once the DB is lowered to your chest pause for 2 sec then
  • Exhale and press the weight up to the starting position
  • Repeat rePs as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • CHEST FLY MACHINE: 3 SETS x 12 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Sit up tall and relax your neck and shoulders
  • Your feet should be flat on the floor
  • Grab the handles with your hands facing forward
  • Press your arms together in front of your chest using your chest muscle with a slow, controlled movement
  • Keep a slight, soft bend in the elbows
  • Pause for 5 second once your arms are fully “closed” in front of your chest
  • Bring your arms slowly back to the starting position in a control manner stay for 5 sec with your arms in this position
  • Repeat reps as instructed

 

 

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

BICEP SUPERSET 💪🏽

  • SEATED DB BICEP CURL: 3 SETS x 12 REPS (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELLS (DB) – Level: 4 KG

  • Start by sitting upright on a flat bench, holding a dumbbell either side of the body, one in each hand
  • Keep your elbows tucked into your side and curl the dumbbell up towards the shoulder
  • Keeping tension through the bicep
  • Pause and contract the bicep for 3-5 sec
  • Slowly lower the dumbbells back to your side
  • Repeat reps as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • HAMMER DB CURLS: 3 SETS x 12 REPS (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELLS (DB) – Level: 3KG

  • Stand holding a dumbbell in each hand
  • Palms facing inwards
  • Keep elbows close to your torso by placing your hands slightly forward
  • Lift the weight up until shoulder height without touching your shoulders
  • Squeeze to feel the contraction
  • Lower back to the starting position
  • Repeat reps as instructed

 

 

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

BICEP SUPERSET

  • 21 METHOD BICEP CURLS: 3 SETS x 7 + 7 +7 REPS 

EQUIPMENT: DUMBBELLS (DB) – Level: 3KG

  • Raise the dumbbells with your arms bent to a 90-degree angle
  • Complete seven down half curls
  • Continue performing upper-half curls toward your chest and back down to that 90-degree angle
  • Complete seven upper-half curls
  • Lower the weights down again and, this time, complete seven full curls, slow and controlled
  • This completes one set of 21-method dumbbell curls

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • DB BICEP TO WIDE HAMMER CURL: 2 SETS x 12 REPS (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT) E/S

EQUIPMENT: DUMBBELLS (DB) – Level: 3.KG

  • Stand holding a dumbbell in each hand by your side
  • Have your palms facing forward
  • Bend your elbows and pull the dumbbells up towards your shoulders
  • Once the dumbbells are up at your shoulders take them down and out to the side so that your palms are now facing up and out
  • Once at the bottom reverse the movement back the other way
  • So curl them up to your shoulders with palms facing out and then bring them down straight in front of you to the bottom with palms facing up and out
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

ABS 🔥🔥🔥

This is the time to burn your abs!
It’s designed to sculp your abs!

Set your TIMER for 40 seconds for the plank exercise.
Work fast and hard between sets with a 10-second transition time to the next exercise. Rest only after completing the superset, which means performing one exercise after another and resting for no more than 40-60 seconds before the next round/set

 

 

 

  • BALL CRUNCHES: 2 SETS x 20 REPS

  • Sit on the ball with feet flat on the floor and hip width apart such that the knees and hips are at a 90-degree angle
  • Roll down on the ball so that the mid to low back is in contact with the ball and the torso is parallel to the floor
  • Place the hands near the sides of the head or cross the arms across the chest
  • Slightly flex the neck to bring the chin to the sky as you curl the torso so that the upper back is off the ball
  • Make sure to maintain the lower body position established in the starting phase of the movement
  • Keep the arms stationary in their position across the chest or near the sides of the head as the movement is completed
  • Uncurl the torso and return to starting position in a slow and controlled manner
  • Do not use momentum to perform the next repetition
  • Repeat for a specified number of repetitions (this will vary based on training goal and client abilities)

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • BALL LEG RAISES :2 SETS x 15 REPS E/S

  • Lay on your back with your pelvis tucked, and a med ball held securely between your feet
  • Arms above your head
  • Start to lift your legs up to the sky with the ball between your legs
  • Lift your upper body leading with your chest
  • Grasp the ball and lower your back down and your legs to the ground
  • Repeat the movement by holding the ball this time with your hands and passing it to your legs
  • Repeat the movements as instructed

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • BALL KNEE TUCK : 2 SETS x 20 REPS

  • Place a stability ball on the floor and kneel in front of it
  • Put your hands on the floor, shoulder-width apart
  • Extend your legs onto the ball behind you
  • Keep your back straight, engage your core muscles, and draw your shoulder blades down and back
  • Brace your abs and pull your knees towards your chest, rolling the ball forward