Hey there! It’s time for another Home Workout of the Week and this week I have part two of a three part split routine. This workout is going to focus on the muscles of your chest, triceps, and again your abdominals. A strong upper body is important in your daily activities to help you lift things and move about more easily not to mention the great looking body that strong, toned muscles will create!
This Chest, Tricep, and Core Workout is quite challenging and very heavy on pushups so take your time and modify the pushups if needed by doing them from your knees. A thorough warm-up of the shoulder girdle is definitely needed to avoid injury so please make sure you don’t neglect your warm-up.
Do this routine once per week along with the Leg, Shoulder, and Core Workout and the upcoming Back, Bicep, and Core Workout.
Chest, Tricep, and Core Workout
Warm-Up
- 10 Pushups
- 12 Spiderman Climbs
- 10 Spinal Rotations for each side
- 10 Shoulder Circles for each arm
Superset 1
- Medicine Ball Side to Side Pushup – 12 reps
- Close Grip Pushup Mountain Climber – 10 reps
- Pulse Up – 20 reps
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 2 more times
Superset 2
- Spiderman Pushup Knee Tuck – 6 reps
- Tricep Dip (Chair or Bench) – 12 reps
- V Crunch – 20 reps
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 2 more times
Superset 3
- Stability Ball Pushup – 12 reps
- Side Tricep Pushup – 10 reps each side
- Crunch and Hold Leg Scissors – 20 reps
- Jumping Jacks – 30 seconds
Rest for 30 to 60 seconds then repeat the superset 2 more times
of your lumbar spine can lead to disc delamination which is where the outer collagen rings of the lumbar discs start to wear away. To help prevent this try to stand up every 20 – 30 minutes and walk around. The core musculature that supports your lower back shuts down after about 20 minutes of sitting, and moving around reactivates it. Keep your back healthy!
that goal becomes a habit, focus on another one. An example of a small goal is adding more fruits and vegetables in to your diet. These small goals introduced one by one add up to big changes over time and before you know it your lifestyle will be completely different than it used to be!