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Week 1

Day 1.3

Chest, Back & Abs
Warm-up with 2-3 minutes of jump rope (or 100 jumps).
1.3
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Exercise
Video
Quantity
Notes
1
Push-Ups
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3 X 15
Do these first 3 exercises as a circuit.

You’ll be bracing through your shoulders a lot, so it’s okay to take breaks in-between each movement if needed, but the goal is to make it through all 3 and THEN shake out:
Push-Ups (15)
Plank Hold (45-60s)
Beast Push-Ups (10)

Go through the circuit 3 times.
2
Plank Holds
45-60s
See above
3
Beast Push-Ups
3 X 10
See above
4
TRX Row
3 X 15
Do these next 4 exercises as a circuit.

TRX Row
TRX Y
TRX Chest Fly
TRX Push-up

Go through the circuit 3 times.
5
TRX Y
3 X 10
See above
6
TRX Chest Flies
3 X 10
See above
7
TRX Push-Ups
3 X 8
See above
8
Crunches
4 X 20
Do these 4 sets before moving on to the next exercise
9
Reverse Crunch
4 X 20
Do these 4 sets before moving on to the next exercise
10
Plank Holds
60s
Finish with a 60s Plank
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