Body Alchemy

The Shredded Academy

Day 15

Training: Chest

Difficulty: Expert

WARM UP

Stretch – Chest 3 Ways

(30 seconds/stretch)

Wrist Circuit
(Complete circuit)

Hollow Back Pushups

(3 slow reps)

Pushup to Crab
(2 sets, 4 reps)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.

Elevated Pike Pushups

(8 reps)

Incline Pushups
(10 reps)

Fly Pushups
(12 reps)

Crunch Twisting Punches

(20 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT

Clap Pushups
(3 sets, exhaustion)
Rest 60 seconds between sets

Rope Climbers
(3 sets, 30 reps)
Rest 45 seconds between sets

EXTRA CREDIT
See how many total Fly Pushups
you can do in 3 minutes.

Fly Pushups
(3 minutes of Pushups)

COMPLETE