And more on split workouts…
I posted about legs and shoulders last week, so this week I wanted to cover chest, triceps and some glute exercises that you may want to try. This is what I call a “push” workout as all of these muscle groups are worked with a pushing motion. First of all, do the same thing I suggested with the leg and shoulder workout by warming up for a few minutes before you dive into strength moves. I’ll write out the circuits and as always, let me know if you have any questions!
12 Push Ups (and at least try the first two on you toes!)
16 Triceps kick backs (either with the band or with light dumbbells)
12 Push Ups
16 Triceps kick backs
8 “challenge” pushups: These should be TOUGH!! The first two sets should have worn you out, so this set is where you really push yourself to do that little bit of extra work that makes all the difference.
12 Squats – wide stance focusing on glutes
12 Standing French Press
12 Squats
12 Standing French Press
12 Hover squats – keep the whole set low…never stand up all the way during the set
8 Triceps Dips
12 Hover squats
8 Triceps Dips
Move to floor:
12 Bench Press (Heavy resistance)
12 Lying French press (otherwise known as “skull crushers” – go with two light dumbbells)
16 Bridge lifts for glutes – feet wide (Heavy resistance)
12 Bench Press
12 Lying French press
16 Bridge lifts for glutes – feet wide
12 Pec Flyes
12 Triceps press (like a bench press but your elbows start from down by the waist and press straight up – palms in. Go heavy!!)
16 Bridge lifts – feet together
12 Pec Flyes
12 Triceps press (like a bench press but your elbows start from down by the waist and press straight up – palms in. Go heavy!!)
16 Bridge lifts – feet together
Roll over to table position and add ankle weights, the band around your foot or a dumbbell behind the working leg knee.
16 Right glute presses – knee at 90 degree angle
16 Left glute presses – knee at 90 degree angle
16 Right glute presses – knee at 90 degree angle
16 Left glute presses – knee at 90 degree angle
And then take some time to stretch focusing on the chest, triceps and glutes… It shouldn’t take you long at all to go through this circuit and as always, if you want to mix things up a little bit you could easily intersect cardio intervals if you’d like.
Have a great workout and hope you have a wonderful week!
Steph
