20 Minute Chest and Back Workout
Print Workout Here 

Todays workout is simple, yet vey effective. Our focus is on building a strong chest and back so gran your heavy weights and lets do this babes!

What you will need:

• Set of dumbbells, ideally 10 Ibs or heavier

Warm-Up:

• Included in workout.

Workout:

• We only have 4 moves in todays workout, 2 back and 2 chest. You have 2 circuits in total. You will perform each move for 40 seconds on and 20 off for a total of 4 rounds / circuit

Circuit 1

• Chest Press – time to work them pecs Jlaying on your back, bring the weights out to your sides keeping your elbows parallel with your shoulders, bring the weights up, extending your arms, keeping the weights right above your chest. Lower back down to starting position and repeat.
• Renegade Rows –We are bringing sexy back with these back rows! Remember you can modify this to work for you, so perform your rows on your knees or on your toes. Keep your hands in line with your shoulders, and your bum down and in line with the rest of your body. We don’t want sinking / arched backs or bums up in the air, so make sure your body is straight.
  • Repeat a total of 4 times

Circuit 2

• Superman’s – Lying face down with your arms extended in front, slowly lift your arms and legs up off the mat as high as you can. The goal is to have only your stomach on the floor. Pause at the top for a half second and slowly with control release back to your starting position
• Wide Push Ups –This is like a classic push up, but instead we are going to bring the arms out even wider. Ideally a few inches off of your mat on both sides. You can do these from your knees or toes.
  • Repeat a total of 4 times

Cool down/Stretching:

• Complete 5-10 minutes of nice gentle stretching.

Make today Badass,
Kaylie