Hardcore core and chest workout with dumbbells! Weighted chest, push ups and core all combined with trisets to increase your strength, endurance and stability!
Each triset contains 3 exercises each 1 minute, followed by 1 minute rest!
All you will need for this workout is a pair of dumbbells and your mat.
The dumbbells I am using for the chest press are 15kg each and flyes 9kg each for your reference.
It is important to go at your own pace. You may perform more reps of chest press for example or less push ups than me so ensure you go at a pace where you need the rest! Remember also to pace yourself too; a minute is a longer time to be doing chest press for example!
With the push ups, stop as and when you need to!! Aim for good quality push ups focusing on alignment and depth!
X2 sets of the following triset
CHEST PRESS
TUCK TO HOLLOW
PUSH UPS
X2 sets of the following triset
ROTATE AT TOP CHEST PRESS
HOLLOW BODYROCK
PUSH UPS
X2 sets of the following triset
DECLINE CHEST PRESS
ALTERNATING SINGLE LEG JACKS
PUSH UPS
X2 sets of the following triset
ALTERNATING CHEST PRESS
BOAT TO HOLLOW
PUSH UPS
X2 sets of the following triset
FLYES
BUTTERFLY SIT UP
TRICEP PUSH UPS
DIAMOND PRESS (1 or 2 dumbbells)
PLANK TWIST
WIDE PUSH UPS
Finisher:
20 seconds each
UNEVEN PUSH UPS
UNEVEN PUSH UPS (switch)
DIAMOND COBRA PUSH UPS
Compound upper body exercises such as the chest press, row and press all contribute to a balanced overall physique and of course that definition! Chest press really helps grow those triceps!!
This is a very demanding workout and will leave your arms and chest completely worked! Another session towards getting even better those push ups!!!
You’ve got to love this type of training!!!
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Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
