Welcome to Day 2 of the Strong & Lean at Home Series!

This is day 2 of a 5 day Series focusing on strength using only your own bodyweight to target the chest, triceps and burning energy. This type of training is important if you are wanting to create definition in your upper body, especially your arms!!

The chest workout today requires a mat, a book/block at least 10 cm depth and a stable chair(s). The main workout consists of slow and controlled movements targeting the pectoral, triceps and shoulder area to really help add strength and definition to the arms, shoulders and chest area. Take the movements slowly, rising and lowering with control throughout.

Following this, we will finish with 10 minutes higher reps and plyometrics to increase heartrate, burn extra calories and really finish you off!

The exercises are performed for 50 seconds of work and 10 seconds rest throughout the entire workouts.

We complete 2 sets of the following:

DIPS
DIAMOND PUSH UPS
UNEVEN PUSH UPS
UNEVEN PUSH UPS
PUSH UPS TO SIDE PLANK
PUSH UPS TO SIDE PLANK
SINGLE ARM TRICEP PUSH UP
SINGLE ARM TRICEP PUSH UPS
TRICEP PUSH UP HOLD
WIDE PUSH UPS
SHOULDER TAPS
LOW PLANK KNEE TO SIDE
UP & DOWN PLANK
HAND PLANK KNEE TUCK TO ROTATE
HOLLOW LOW SCISSORS
TABLE TOP CRUNCH
TOE REACH PULSES

And to finish 2 x sets of the following;

LUNGE 3 POINT TAP
LUNGE 3 POINT TAP
MOUNTAIN CLIMBERS
PLANK TUCK TO PUSH UP
HAND PLANK JACKS

I hope you really take it slow, go as deep as you can to gain a big range of motion. Lower with control and lift with control! I will be stopping to ensure my form is good so please don’t stop if I do!

Please ensure you warm up for at least 5 minutes prior to beginning workout. Here is my 5 Minute Warm Up Routine: https://youtu.be/_DAM-7Ctxcs

Tomorrow’s workout is glutes and hamstrings so see you then!!

I hope you enjoy this upper body workout!!

Cx


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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
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