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  • Chest and Back

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    andrei
    12 views5 pages
    This 27-minute chest and back workout consists of a circuit of bodyweight exercises including scorpion pushups, one-legged pushups, hip hop mountain climbers, single arm rows, elbow planks, face down back extensions, air jump rope, spiderman pushups, superman swims, pushups, superman hold, diamond pushups, back plank, and shadow boxing with rest periods in between each exercise for a total estimated calorie burn of 253 calories.

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    chest and back

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    This 27-minute chest and back workout consists of a circuit of bodyweight exercises including scorpion pushups, one-legged pushups, hip hop mountain climbers, single arm rows, elbow planks, face down back extensions, air jump rope, spiderman pushups, superman swims, pushups, superman hold, diamond pushups, back plank, and shadow boxing with rest periods in between each exercise for a total estimated calorie burn of 253 calories.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views5 pages

    Chest and Back

    Uploaded by

    andrei
    This 27-minute chest and back workout consists of a circuit of bodyweight exercises including scorpion pushups, one-legged pushups, hip hop mountain climbers, single arm rows, elbow planks, face down back extensions, air jump rope, spiderman pushups, superman swims, pushups, superman hold, diamond pushups, back plank, and shadow boxing with rest periods in between each exercise for a total estimated calorie burn of 253 calories.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    Chest & Back

    27 min, 253 cal


    Run In Place

    120 sec

    Scorpion Pushups

    4 reps

    Back Plank Kicks

    10 reps

    One-Legged Pushups

    20 reps

    Rest

    60 sec

    Hip Hop Mountain Climbers

    25 sec

    Single Arm Rows - Left

    28 reps


    Single Arm Rows - Right

    28 reps

    Elbow Plank Pushups

    14 reps

    Face Down Back Extensions

    25 reps

    Rest

    60 sec

    Air Jump Rope

    120 sec

    Spiderman Pushups

    6 reps

    Superman Swims

    15 reps

    Pushups

    26 reps

    Rest

    60 sec

    Superman Hold

    55 sec

    Diamond Pushups

    10 reps

    Back Plank

    45 sec

    Shadow Boxing

    120 sec

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