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Today I am bringing you guys a strength training workout for your Back and Chest. I am using free weights and my ball as my only equipment. But you could use whatever you have around the house, ex: weighted water jugs or a bench or ottoman. You are going to perform each exercise for 8-12 reps. with heavy weight or 12-15 reps. with a medium weight. The goal is to push yourself as hard as you can with as heavy weight as you can handle while still having good form and being able to accomplish the repetitions. So lets get started! :)

 

1. Push-Up with Right and Left arm Punches 

   

   

Perform a regular push-up and then come up to your starting plank and punch forward with your right arm. Repeat the push-up again and then return to plank and punch forward with left arm. Keep repeating until you have finished your desired repetitions. (Remember to keep your body in line the whole time. With your bum in line with your back and head in line with spine at all times.)

2. Chest Press 

   

Lay down on either your ball, bench, or ottoman and lift your weights out in front of you straight in front of your shoulders. Lower the weight down to where your elbows are straight out from your shoulders and your arms are making a 90* angle. Hold for one second and then press the weight back up to the starting position. Repeat until desired repetitions have been reached. (Remember if using a ball to keep your core engaged to support your back and not to let your shoulders raise up into your neck.)

3. Laying down Chest Flys

   

Lay down on your ball and hold your weight straight out in font of you with hands facing in towards each other. Then fly your arms out to your sides going no lower than shoulder level. Keep a slight bend in your elbows during the movement. Bring arms back up to starting position and repeat for desired reps. (Remember if using a ball to keep your core engaged to support your back and not to let your shoulders raise up into your neck.)

4. Bent-Over Rows 

   

Stand with your feet shoulder width apart with a slight bend in your knees and have your wights in your hand arms hanging down in front of your body. Slightly bend forward at your hips while keeps your back still flat. Hold this position and just row your arms up along side your body while keeps your elbows tucked in next to your sides. Return back to starting position and repeat until hit desired reps. (Remember to keep your shoulders down and to not let your back arch during the movement.)

5. Single Arm Row (right)-

   

Usually I do these with my opposite knee as working arm bent up on a bench but since I didn’t have one right now I did them free standing. Starting position arm straight down by your side with body bent forward. Then row your arm up keeping elbow against your side and not letting it flare out.  Hold for a second at the top of the row before taking it back down to starting position. Repeat until you have completed desired repetitions. (Remember to keep your shoulders back and down and try to keep your back straight.)

6. Single Arm Row (left)-

   

Repeat the same movement as you did above on the right side but now on your left. Make sure to do the same amount of repetitions on the left side as you did on the right. You don’t want to have one arm more worked and stronger than the other.

7. High Plank Forward and Fly lifts (right)- 

   

Start in a high plank position and have a weight in your right hand. While holding the rest of your body still lift your right arm straight out in front of you, trying to bring it to your shoulder height. Bring your right arm back down to starting position and then fly it out to the side while keeping a slight bend in your elbow. Then bring it back down to starting position and keep repeating the two arm lifts. 1 repetition is when you do both the forward lift and fly to the side. (Remember to keep your body in a straight line in the plank position and to hold everything still while doing the arm lifts.)

8. High Plank Forward and Fly lifts (left)- 

   

Repeat the same exercises as above but now using your left arm to perform the lifts. Make sure to try and perform the same number of repetitions that you did on the right side.

If you did not find this workout difficult then try increasing your weight and performing more repetitions. Another key factor is to try and not take a very long rest between the different exercises. Try and only take a 10 second break and then get set up to do the next exercise. Good luck with this Burnout and let me know how you liked it. :)

Shauna

 

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