HIITSTRONG 35 DAY ONE: 35-Minute Chest and Back Workout At Home (with some bonus cardio and core!)!
HIITStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/hiitstrong-35/
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OR find all of the HIITStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhOounLau_OHVXcXTHtqOVq
THE WORKOUT: 35-Minute Chest and Back Workout (HIITStrong 35 Day 1)
► EQUIPMENT: Medium-to-heavy set of dumbbells. I'm using 15-20 lb dumbbells. Optional bench to add an incline.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the video above.
It looks like this:
3 Circuits, repeating each circuit x3 before closing it out and moving on to the next one.
2 STRENGTH Exercises and 1 CARDIO Exercise Per Circuit
Timed Intervals (45 seconds of work per strength exercise, followed by 15 seconds rest; and 30 seconds of work per cardio exercise, followed by 30 seconds rest).
1-Minute Core Burnout Between Circuits
Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
►Workout Outline:
1⃣CIRCUIT ONE
STRENGTH (45 seconds work, 15 seconds rest)
1) 2 Push Ups + 2 Bear Crawl Rows
2) Narrow Chest Press + Chest Fly Combo
CARDIO (30 seconds work, 30 seconds rest)
3) Hand Release High 10 (Half Burpees)
X3
1-Minute CORE BURNOUT: Dead Bug Side to Side Chest Press
2⃣CIRCUIT TWO
STRENGTH (45 seconds work, 15 seconds rest)
1) Bird Dog Back Row
2) 2 Reverse Grip Back Rows + 2 Standing Chest Flys
CARDIO (30 seconds work, 30 seconds rest)
3) Towel Slams
X3
3⃣CIRCUIT THREE (30 seconds work, 15 seconds rest)
1) 1 Push Up + 1 Burpee Row, R
2) 1 Push Up + 1 Burpee Row, L
X2
1-Minute CORE BURNOUT: Plank Walk Outs
►Learn more about the benefits of super-setting chest and back exercises in this post:
https://www.nourishmovelove.com/hiitstrong-35-chest-back-workout
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► TIME STAMPS:
00:00 Workout Introduction
01:15 Warm Up
07:30 Circuit 1
18:35 Circuit 2
28:15 Circuit 3
33:37 Cool Down + Stretch
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Find all of the HIITStrong 35 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhOounLau_OHVXcXTHtqOVq
Download the Workout Calendar PDF and get ALL the details on how to follow this FREE 2-Week Workout Program in this post:
https://www.nourishmovelove.com/hiitstrong-35/
FREE WORKOUT PROGRAM: HIITStrong 35
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
Day 1: Chest + Back Workout - You are here!
DAY 2: Leg Day: Base, Build, Power - https://youtu.be/bt_TLRnK-p0
DAY 3: Bicep, Shoulder and Tricep Workout - https://youtu.be/e-hBFWri8VA
DAY 4: Yoga for Athletes - https://youtu.be/L3KY7rCaMYk
DAY 5: Full Body HIIT - https://youtu.be/Y_mC3n0ggwA
WEEK 2:
DAY 6: Glutes + Hamstring Workout - https://youtu.be/yBa9sYdmr7w
DAY 7: HIIT Arm Workout - https://youtu.be/MkA5sNnYc3s
DAY 8: HIIT Ab Workout - https://youtu.be/B-F5-zdnNYU
DAY 9: Legs: Isometrics + Power + Mobility - https://youtu.be/TsDURS80DnE
DAY 10: Total Body HIIT - https://youtu.be/Dwj3delECXE
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#chestandback #strengthtraining #homeworkout