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

woman demonstrating arm circles

woman demonstrating horizontal arm swings

woman demonstrating knee push ups
SET 1
EXERCISES AND MODIFICATIONS
Perform each exercise for 10-12 repetitions. Complete each set 3 times total with a 1-2 minute break between sets. 
woman demonstrating chest press with dumbbells woman demonstrating modified chest press with dumbbells
woman demonstrating rows with band or dumbbells woman demonstrating modified rows with band or dumbbells
woman demonstrating chest flys with dumbbells woman demonstrating modified chest flys with dumbbells
Rest 1-2 minutes before beginning Set 2.
OPTIONAL QUICK SET
Perform 3 sets of 4-8 pull ups, resting 1 minute between sets.
SET 2
EXERCISES AND MODIFICATIONS
woman demonstrating reverse flys with band or dumbbells woman demonstrating modified reverse flys with band or dumbbells
woman demonstrating push ups woman demonstrating modified push ups
woman demonstrating latissimus dorsi pull down with band woman demonstrating modified latissimus dorsi pull down with band
COOL-DOWN
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. 
woman demonstrating child's pose woman demonstrating chest opener
woman demonstrating back opener

 

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