Everyone needs a mid-week ‘pick me up’ and mine is going to the gym. I have always had a weak upper body but in recent years I’ve witnessed transformations – more toned, able to sustain more weight, and form that looks professional rather than sloppy.
Years ago I hated pushups but now they’re a staple. A simple pushup allows for focus not only on muscles of the chest but keeping a firm core. As you’ve already guessed, this workout focuses on the chest along with a mix of core, triceps, glutes, and some tabata for a sweat boost.
**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.
**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.
Tabata Warm-up: Air Squats – 3 sets (30 seconds on, 30 seconds off)
Exercise #1 – Tabata: Lateral High Jump Side Skaters (click the link to see the video) – 5 sets (30 seconds on, 30 seconds off)
Exercise #2 and #3 – Superset: Stability Ball Decline Pushups – 4 sets (15/12/10/8), and Stability Ball Reverse Plank Glute Raises (15/12/10/8)
Exercise #4: Flat Bench Press with Barbell – 4 sets (15/12/10/8)
Exercise #5: Cable Barbell Tricep Pushdowns – 4 sets (15/12/10/8)
Exercise #6: Cable Chest Flyes – 4 sets (15/12/10/8)
Exercise #7: Dumbbell Tricep Extensions – 4 sets (15/12/10/8)
Exercise #8: Dumbbell Chest Flyes – 4 sets (15/12/10/8)
Exercise #9: Clapping Pushups – 1 set to FAILURE/EXHAUSTION
**Alternative to Clapping Pushups: Chest-to-Ground Pushups traditional style with feet on the ground or work from your knees
xxx – Sarah
PS – I am working on creating more videos… Stay tuned!