Workout of the Week
Chest and Back Day
Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.
It is encouraged that you modify each exercise to a version that is best for you.
Workout
This workout uses movements that primarily target the back and chest muscles. Modify, combine, or omit exercises to make a workout that best fits your needs. Complete each set 3 times total with a 1-2 minute break between sets. If you have a pull up bar, add the optional set between set 1 and 2.
Equipment needed: resistance band and dumbbells (optional: pull up bar)
WARM-UP |
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SET 1
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| Perform each exercise for 10-12 repetitions. Complete each set 3 times total with a 1-2 minute break between sets. | |
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| Rest 1-2 minutes before beginning Set 2. | |
OPTIONAL QUICK SET |
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| Perform 3 sets of 4-8 pull ups, resting 1 minute between sets. |
SET 2
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COOL-DOWN |
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| Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. | |
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