When you’re working out, you want to make sure you’re targeting all areas of your body. One of the areas you may want to target is your chest. Exactly what is the best chest building exercise? Keep reading to find out.
How Can I Build My Chest Muscle Fast?
If you are wondering, “How can I build my chest muscle fast?” it’s best to use primarily free weights as opposed to machines. The slight differences in the angle during each repetition are likely to create more muscle growth, but you’ll be performing each repetition exactly the same if you use machines.
In addition, the key to building muscle in any region of the body fast is by varying your exercise routine. If you simply perform the same exercises over and over, your muscles will adapt to those specific movements only, which results in less muscle growth. The best way to be sure that you’re varying your exercise routine enough is to use a rotation, which includes different chest exercises each session or each week.
Not only is it important to vary your chest exercises by doing different exercises, but you can also vary how quickly the exercises are performed and how much weight you use. Remember that if you lower the weights very slowly, you won’t need to use anywhere near as much weight as you normally would.
Luckily, if you want to build up your chest muscles at home, there are lots of ways that you can do it. One great way to bulk up your pecs at home is by using the proper equipment. You can get a wide range of dumbbells, barbells, and machines to build up your chest at home.
What Is the Best Chest Building Exercise?
If you’re looking to build chest muscle, then you need to do the right exercises. However, you’re probably still wondering, “What is the best chest building exercise?” and the answer to that question varies greatly from one person to another. However, these are a few of the best chest exercises that you can choose:
Barbell Bench Press: In order to perform this exercise properly, you’ll lie down on the bench, and then you’ll raise the barbell up until your arms are fully extended but not locked. Then, lower the barbell back to the level of your chest. The barbell should remain in line with your mid-chest at all times. Do not arch your back. This exercise is one of the most popular ways to build chest muscle.
Flat Bench Dumbbell Press: This exercise is the same as the barbell bench press, but the only difference is that you’ll be using dumbbells instead of barbells. Many weightlifters feel that this exercise is an even better way to build chest muscle than the traditional barbell bench press.
Machine Decline Press: While this exercise involves using a machine, it can be a highly effective way to build chest muscle in your lower pecs. This exercise involves performing a bench press on a bench that is slightly elevated, which means that the bar is being brought down to a lower part of your chest.
Seated Machine Chest Press: The seated machine chest press involves sitting upright in a chair while pressing the bar out from the center of your chest. This exercise is performed on a machine. However, it can be an effective way to add some variety to your exercise routine.
Incline Bench Cable Fly: Chest fly exercises are perfect for building up your entire pectoral region. This exercise requires you to use a machine, but the fact that cables are used makes it more similar to free weight exercises in some ways. Perform this exercise by arcing the cable handles toward the center of your chest prior to lowering the cables back to the sides. Use a bench that’s angled 30 to 45 degrees, and position the cables on each side of you.
Low Incline Barbell Press: The low incline barbell press involves sitting on a bench that’s tilted 30 to 45 degrees. The bar is lowered to your upper pectoral region, which makes this a great way to build up your upper chest. This exercise can be performed with a free barbell or on a bench press machine.
Svend Press: This exercise focuses on building the muscles in the central part of your pectoral region, and you can perform it by pressing two barbell discs together and moving outward from your chest. You can perform this exercise in three different ways to target specific areas of your chest muscles.
If you move the discs upward and out from your chest at a 45-degree angle, it will target your upper part of your central pecs. If you move the discs downward from the center of your chest at a 45-degree angle, it will target the lower region of your central chest.
Moving the discs outward from the center of your chest will target the middle region of your central pecs. Unlike the other exercises on this list, you won’t want to use too much weight starting out. In fact, you may want to start with as little as two 2.5- or 5-pound discs.
How Do You Build Your Upper Pecs?
If you are wondering, “How do you build your upper pecs?” it’s essential to make sure that you consider the angle of the barbell, bar, or dumbbells. You want to make sure that you perform chest press or bench press exercises with the bar in line with the upper region of your chest. Even if your main goal is to bulk up your upper pecs, you should make sure that you perform a variety of chest exercises to ensure that you build up your entire pectoral region.
There are a number of ways to improve your chest muscles. You can use a barbell bench press, barbell discs, or a chest machine to get the results you want. Consider combing these tools so your chest muscles get a variety of workouts in. Whatever method you choose, it’s important that you have a dedicated schedule.
To get fit, many start routines with serious effort and commitment. After a few weeks, the results begin to show. People begin to notice and comment on the progress. After a while, though, the traditional three days of cardio and three days of weight training in the gym leave some looking for diversity in their workouts. Strength training at home utilizing a five-day workout routine is a great solution for this. What should a 5 day workout consist of, though, and what makes it so effective?
What Should a 5 Day Workout Consist Of?
A five-day split workout is the optimal strength training routine that builds the maximum amount of muscle in the shortest amount of time. The focus of the program is to apply maximum effort to a specific body part on a consistent day of the week. The consistency exhausts the muscle and allows sufficient rest for it to build. So, what should a 5 day workout consist of?
The five-day workout should focus on muscle groups by promoting intense bursts and sometimes consisting of two body parts per day. Isolating muscle groups with targeted exercises encourages muscle growth and definition.
The workouts will always address the commonly identified muscle groups such as the chest, back, biceps, triceps, shoulders, abs and legs. Many bodybuilders and fitness gurus adopt this training regimen to gain pure muscle and reduce overall body fat. Muscle-building calls for a proper combination of stress on body parts working together with focused intensity.
It is critical to identify the days you want to work out and the body parts you want to work out. You also need to allow a sufficient amount of rest in between days. There are certain muscle-building rules to maximize the development of the workout. Some of these rules include the following:
The chest, leg, shoulders and back workouts should be worked no more than once in five days.
The abdomen, bicep and tricep muscles should be worked twice a week, incorporating a light workday and a heavy workday and with a three-day rest period in between.
Monitor the number of sets and reps during each workout.
Incorporate no more than one hour of training per workout day.
The Benefits of a 5 Day Workout Split
Applying the combination of the above rules, the benefits of a 5-day workout split are tremendous. Maximizing your effort and intensity into one specific muscle group per day keeps the mind focused. This style of training also promotes muscle depth and striations.
One of the pitfalls that many fitness enthusiasts experience is overtraining. The five-day split routine, in combination with the above guidelines, minimizes the potential for overtraining and injuries. When someone who was injured returns to lifting, the potential to push too hard is real.
With the proper amount of rest and recovery, you are allowing the muscle to absorb nutrients and to develop and grow. Allowing the repair process to thoroughly cycle gives a boost to muscle growth. The results of targeting muscle groups are superior to full-body workouts.
Based on your intensity during each workout, there will be an uneven number of calories burned simply because each exercise has its level of “burn.” In other words, focus more on your fat-burning strategies during your cardio sessions. Your workout sessions are simply to build muscle. Hence, you will maximize the benefits of a 5-day workout split.
What Are the Best Muscles to Work Out Together in a 5 Day Split?
Figuring out the proper combination as to which muscle groupings would work most effectively in a workout needs some guidance and thought. When working out from home, you might need to get creative so you can maximize these muscle groups. What are the best muscles to work out together in a 5 day split? They are as follows:
Chest and triceps (light)
Back and biceps (light), followed by a rest period
Abs
Shoulders and triceps (heavy)
Legs and biceps (heavy), followed by a rest period
Here are some recommended exercises to complete from home for each muscle group:
Chest and triceps: Pushups, bench dips, triceps extension, dumbbell bench press and fly
Back and biceps: Upright row, bent-over barbell row, wide grip barbell curl and dumbbell biceps curl
Abs: Crunch, side crunches and 6-inch straight-leg toe lift
Legs: Squats, lunges and toe raises
Shoulders: Lateral raise, front raise, military presses and shrugs
Train your legs at the end of the weekly cycle because the leg workout is the most taxing one of all body parts. Due to the leg having long muscles that need stretching, it takes a lot of effort and intensity to maximize the benefits of this exercise. In many instances, the fitness enthusiast needs additional rest and recovery during the leg workout and the mental fortitude to maintain proper form during each rep and set.
The recovery period from your leg routine will limit movement due to soreness and exhaustion. Allowing a full recovery day from any exercise on any body part is ideal.
Many home-based products can assist you in building muscle, such as the Hex Trap Bar V2, the Seated Leg Curl/Extension Machine, the T-3 Series Power Rack and more. At Titan Fitness, these and our other fitness products are reasonably priced, and we provide fast shipping. Having professional equipment at home is everybody’s dream. You don’t have to wake up, get dressed and drive to the gym. You can roll out of bed and know that quality equipment is there to help you build your muscles from home.
The fast pace of life and commitments at work and home leave fitness enthusiasts looking for a way to efficiently increase the results of each workout. Hence, the benefits of a 5-day workout split are tremendous. The split-day program has been around for many years, and the most successful bodybuilders and fitness devotees utilize it because of the outstanding results derived in a short period. Having the right equipment gives you the comfort in knowing that you can reach your fitness goals.
When it comes to home fitness, raising the bar is usually the name of the game— ask any hobby lifter, and they’ll likely tell you that their home gym is where they go to get the intense workouts and dedicated regimes that are too much of a hassle to bring into a conventional public gym.
But what can do you to take your home gym from a humble equipment collection to a personalized master class in fitness? Below, we’ve put together a handful of tips from the pros, on taking your garage gym from a simple hobby into a crucial aspect of your health and physique.
DON’T BE AFRAID TO BRANCH OUT
One of the most common factors that holds back home gyms is often a simple lack of equipment variety. While it’s true that you can make an incredible difference with just a handful of core equipment, many home lifters will often simply invest in a bench or rack and call it a day.
If you want your home gym to be more than just a room where you keep your weight bench, it can be a good idea to regard your custom space as an ongoing, ever-growing hobby— a range of new equipment can be the difference that keeps you interested (and motivated).
COMMIT TO THE SPACE
It’s hard to quantify the difference between a useful home gym and an ineffective one, but odds are, you’ll be able to tell the difference when you see it. Arguably the most common mistake that fair-weather fitness fans make is hesitating when it comes to the size of their home gym— a small corner in your guest bedroom will most likely end up exactly as useful as it sounds.
If you’re serious about staying in the best shape of your life, make the leap— convert the entire garage. Install pull-up bars on the basement ceiling. Hang up Arnold posters and track your weekly progress on a dry erase board. When your roommate/spouse asks you about it, just explain to them that they’re getting a deal by having a free gym membership 20 feet from their bedroom.
ACCESSORIZE OFTEN
Many newcomers to the fitness scene don’t realize just how much versatility a proper workout rack can hold— all too often, lifters will utilize their equipment for one or two sets of basic at-home reps and eventually plateau, returning to their gym membership in order to regain their workout variety.
Be sure to look into all the available options for your equipment— often, your rack, sled, etc. will support a wide range of accessories and upgrades that you can utilize to keep things fresh at home, maximizing your impact for minimal cost.
KEEP YOUR PARTY LIT
There’s a reason most public gyms remain so brightly lit, even during the late night and early morning hours— and no, it’s not just so you can stare at yourself when you’re doing reps.
Study after study has shown that human beings succeed at being active more effectively when they’re in a well-lit environment. When things are bright, you’ll stay focused for longer, have an easier time completing additional sets, and likely have some energy to spare afterwards.
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One of the most common ways that beginners in the fitness game slip up can be to focus too heavily on the wrong areas when it comes to their body’s overall wellness. Many of us were guilty of it during our teen and college years— we’d work out for an hour here and there by doing some heavy lifting, leaving the rest up to our metabolism and busy schedules.
However, how important is a well-balanced fitness ‘diet’ in keeping your gains consistent and your health a priority? Below, we’ve put together a list of what are arguably the most common factors that rookies can slip and avoid considering when attempting to improve their physique.
CARDIO MATTERS (YES, EVEN FOR YOU)
We’ve heard it all too many times before: the friend who deadlifts 300 pounds, but claims that cardio is an unnecessary component to his regimen. Like it or not, a proper amount of cardiovascular exercise each day ranks consistently as one of the most important overall factors when keeping your body healthy (and increasing your overall life span).
Cardio is no joke— some professionals have even speculated that excess weight training without the proper amount of supplementary cardio exercise can place undue strain on your system, as it struggles to support a substantial amount of muscle mass without the framework to back it up.
NO SLEEP = NO GAINS
Young lifters with busy schedules can be especially guilty of this one— in-between factoring in a loaded work schedule, a social life, trips to the gym and more, it can seem tempting to pass up a solid night’s sleep in exchange for a few extra hours of free time.
Don’t sleep on the importance of sleep: giving your body the proper amount of rest after intense workouts can be as important as your diet when it comes to providing your body with the energy it needs to convert your reps into positive progress.
SITTING DOWN IS WORSE THAN IT SOUNDS
As science gains a better understanding of how sedentary lifestyles can negatively impact us in the long run, an increasing number of studies are finding that sitting down too often can serve as one of the most detrimental factors to your overall health— some scientists have even coined the phrase that “sitting is the new smoking” when it comes to the habits of millennials.
Combating this one can sound impossible at first glance— even for those of us who work out for an hour or more each day, the amount of sitting that we end up doing during our hours in the office and at home add up.
If you’re serious about more than just looking fit, it may be worth it to consider investing in standing desks, posture-improving balls in lieu of standard chairs, and more— you might even consider an adjustable-height desk if you’re not ready to fully commit to standing up while you work.
NEVER NEGLECT YOUR DIET
You’d be surprised how many people can slack when it comes to keeping their diet consistent, even after dedicating hours per day toward the gym— it’s important to remember that your body can only do so much with the nutrition that you provide.
Ask any veteran gym rats, and they’ll more than likely be happy to tell you how ineffective your workout will be if you’re lifting all day and not giving yourself the proper amount of protein, B-vitamins, and more.
Similarly, burning calories all day at the gym can quickly be canceled out if you decide to binge on junk food afterwards— the amount you’ll burn by running 5 miles is nothing compared to the caloric intake of your average fast food burger.
Even for those of us that spend most of our time outside the scope of the fitness industry, it can often be hard to avoid overhearing about the alleged benefits of standing desks, stand-up workstations, and other ‘stand while you work’ solutions— typically utilized by office employees who claim to be taking on incredible new challenges with the simple act of not using a chair like their chronically-sitting compatriots.
However, is there anything to the claim that less sitting equates a healthier life? Or, is standing while you work a fad that we can expect to fall by the wayside? Unfortunately for those of us who love leisure time (and let’s face it, that applies to most of us), an increasing amount of research is mounting to support the hypothesis that excess sitting can wreak early havoc on even the bodies of those who exercise regularly.
Many researchers, particularly in recent years, have levied the claim that a lifetime of sitting can be more harmful than a lifetime of smoking— heart disease, various cancers, and even type 2 diabetes have all been significantly linked to increases in time spent sitting —not exactly good news for those whose jobs or lifestyles require them to spend eight or more hours per day in front of a computer screen.
So, while this may not change the fact that your beloved coworker follows new fitness fads every summer, there seems to be a lot of science backing up this particular fad. If you’re looking to make positive, long-term changes for your own cardiovascular benefit, read ahead below— we’ve featured a handful of standing desk kits and accessories from Titan to get you started.
Looking to break into the world of standing desks at the entry level? This one might be perfect— it features an electric, single-motor design that allows you to alternate between sitting and standing at will throughout your day. You won’t have to worry about intense assembly instructions or excess knowledge on the culture of standing work spaces— it’s designed to allow simple installation of a wide range of desk tops custom tailored to your specifications, so you can find a desk setup that’s right for your home or office and get the ball rolling.
This desk kit avoids being too much of an investment, and is great for those who’d like to experiment with standing work without committing too heavily into the culture. Worst case scenario, you’ll have an adjustable, sitting desk that’s built to last.
Enjoy standing while you work, and in the market for a more heavy duty solution? This dual motor design expands on the concept of the A2 while providing a much more capable motor system for lifting heavier desktops— or even just those seated with heavier content. This sit-stand desk could also serve as a solution for those in need of a variable space to work with their hands or operate simple machinery— garages, workshops, and studios could benefit from the easily customizable nature of this desk kit.
Need a quick and easy solution? This S5 desk frame can be adjusted to your liking using an included hand crank mechanism— no electricity or motor required. This starter kit can make for an ideal solution for those that need a standing desk in a versatile location, or those looking to purchase adjustable sit to stand desks in bulk to give their office space an upgrade.
Despite the jokes, leg day is more than just the punchline to a counter-argument about not working out. Establishing a bodybuilding strategy that incorporates a healthy variety of muscle groups will often make the difference between long term success (and results), and amateur attempts to tone up your biceps/quads for summer beach season.
Seriously: don’t skip it.
Your legs literally carry you everywhere, including to and from the gym— it’s important to give them the respect they deserve as one of the most important muscle groups in your body. And yes, it helps to have something to do on days where you’re not working on your arms and chest. Below, we’ve put together a quick rundown of exercises you can add to your current regimen to target your legs, along with tertiary muscle groups that can suffer from a lack of attention when utilizing common techniques. Follow along, and remember: fitness is about more than just the muscles that make you look good.
THE SCIENCE OF SQUATTING
Arguably one of the most effective and versatile techniques when it comes to building and maintaining leg mass, squats can make for a simple way to get started— here are a few popular variations to consider.
Basic (Beginner’s) Squat: Not used to doing leg exercises? Just getting started? No problem. Practice by incorporating some basic, no-equipment squats into your routine to cultivate your form and condition your tendons for more complex exercise.
Kettle-bell Squat: You might have guessed it from the name, but this squatting exercise involves utilizing proper squatting form, while holding a weighted kettle-bell using both arms— shoot for 10-20 reps using a weight you feel comfortable with.
Barbell Squat: If it’s time to get more serious, this might be your go-to leg workout. You should ideally perform this exercise using a squat rack, and proper form (ensuring you exercise good back posture, aren’t using excess barbell weights, etc.) are key— if you plan on attempting barbell squats, make sure you have a spotter and do plenty of research first.
LEG PRESSES, EXTENSIONS AND YOU
You might need to visit an actual gym for this one— extensions and presses are some of the more effective leg exercises that you can perform, but require a machine. Still, if you have access to a leg press/extension machine (or even own one at home), these are a good use of your time.
Leg Presses: While they can seem somewhat complicated at first glance, leg presses are honestly a simple way to work your core muscle groups. This exercise gets big ups because it can be easily customized— most machines should allow you to set your weight limit of choice and work around a resistance level that you’re comfortable with.
Leg Extensions: While similar, leg extensions make their distinction by focusing more on frontal leg motion, rather than one similar to a squat. While extensions don’t involve the use of extraneous weights or barbells, they still allow for a customizable range of muscle improvement, by allowing for a range of leg positions that target different groups.
Warming up muscle groups is an essential element to any workout. A quality warm-up can prevent injuries and helps the body perform at a high level of intensity. Kettlebells offer a great way to warm up the muscles and don’t require a lot of space to store around the house. Movement preparation is a style of dynamic warm-ups that activate different muscle groups at the same time. These types of exercises will increase circulation and activates the body in preparation for physically demanding activities. Here are five great kettlebell exercises that will ensure you have a great workout every time:
1. HALO
Muscle Groups – Shoulders, upper-back
Movement – Holding the kettlebell like a steering wheel, with the hands-on both sides of the grip and the weight on-top, rotate the weight around your head. Focus on keeping your chin up, elbows in, and stand tall. Then, slowly rotate the kettlebell counterclockwise around the neck while also rotating the weight so that the wrists do not bend. The forearms should rub across the top of the head during this motion. Halfway through the action, the kettlebell should be in the middle of the back with the weight below the handles and elbows pointed to the sky. Users should feel the sensation of the weight pulling down on their shoulders at this point. Without pausing, continue moving the kettlebell in the same direction until it is back at the starting position. Try five to ten rotations in one direction, and then perform the operation in the opposite direction.
Focus – Keep the kettlebell as close to the neck as possible to enhance shoulder mobility.
Repetitions – 5 to 10 on each side
2. ARM BAR
Muscle Groups – Shoulders, thoracic spine, abdomen
Movement – Start by lying flat on your back with a light-weight kettlebell in the right hand, and the arm fully extended above the body. Slowly rotate onto your stomach, while keeping the kettlebell in the same position. This motion requires the shoulder to rotate, with the right leg driving the torso into the roll. Next, drive the right knee to the ground, with the leg bent at a 90-degree angle, and the head resting on the left bicep. After the hips are flush with the ground, flex the shoulder blades to maintain the balance, and begin to extend the legs as far as possible, until both knees are locked and the toes are pointed. While in this position, concentrate on breathing and flexing the glutes, while feeling a stretch across the chest and thoracic spine.
Allow the shoulder blades to pull in, towards each other, but do not “shrug”. Hold this position for five deep breaths, and slowly reverse the movement to come back to original position. Slowly lower the kettlebell while flat on your back, and safely halo to the other side to repeat the exercise in the opposite direction.
Focus – Maintain the weight’s center of balance while the arm is fully extended
Repetitions – 3 to 5 on each side
3. GOBLET SQUAT
Muscle Groups – Quadriceps, abdomen
Movement – Grab the kettlebell by the horns, and hold it close to your chest. Spread your legs slightly wider than shoulder-width, with your toes pointing out at a 45-degree angle for balance, and keep the chin up. Slowly lower the body while keeping the back straight and your eyes forward, until your hamstrings are as close as possible to your calves. Concentrate on extending the buttocks out, and keep the back as straight as possible. At the lowest point, pause for two or three full breaths, and use your elbows to gently push the knees out. Keeping the back straight and the abdomen tight, stand up from this position to return to the original stance. *note: jumping vertically three times in a row and then looking down is a good way to identify how far apart the feet should be during this exercise
Focus – The feet should stay flat on the floor during this entire exercise
Repetitions – 10 to 20
4. COSSACK SQUAT – GOBLET GRIP
Muscle Groups – Glutes, inner-thighs, quadriceps, hip flexibility
Movement – Hold the kettlebell with a straight spine, stand with your feet wider than shoulder-width, and place your left foot facing out with the toes pointed to the sky. Keeping the left knee straight, slowly squat with the right leg while concentrating on keeping both heels on the floor. Go down as far as possible, and then slowly stand up to the original position before switching sides. *note: if you struggle to keep the left leg straight, then try widening the stance slightly
Focus – Keep the foot of the squatting leg flat on the ground
Repetitions – 5 to 10 on each leg
5. GOOD MORNINGS – MODIFIED
Muscle Groups – Glutes, lower back, hamstrings, hip flexibility
Movement – Hold the kettlebell at waist level, and stand tall with your feet slightly further than shoulder-width apart. As you inhale, bend at the hips, and push the buttocks back as you descend, until the torso is about 15-degrees above the horizon. Hold the position for one full breath, and return to the original position by concentrating on flexing the glutes while pushing the hips forward.
Focus – Keep the back straight for the duration of the movement. Push the hips back as the upper body moves forward, and bring the hips forward when returning to the original position
Need help staying fit during quarantine? Coach Breezy has 31 days of workouts to help keep you in shape!
DAY 1:
Warm-Up:
3 Sets:
5 Tuck Jumps
10 Side Plank Rotations
30 second Wall Sit
Work-out:
A1) Single Arm DB Bench Press @3131; 8-10reps; rest :30 x 3 sets
A2) Single Arm DB Row @10X2; 8-10/arm; rest :30 x 3 sets
B) 2 Complete Sets:
AMRAP x 3 Min (Set 1):
150 m run
15 sec plank
8 Goblet Squats
:90 sec rest
AMRAP x 3 Min (Set 2):
20 Singles/Doubles
:15 Hollow Hold
10 Hand Release Push-Ups
DAY 2:
Warm-Up
3 Sets:
10 Cossack Squats @2111 (5 per side)
6 Seated Single Arm Overhead Press (Light/milk jug) :15-20 Single Arm Plank Hold per arm
Work-out:
3 Sets:
A1) Front Foot Elevated Split Squat (2”-4” elevation under front foot)
@33X3, 8reps per leg *you can weight this if you desire to but make sure the tempo is met.
A2) Tempo Turkish Get Up
3 Turkish Get Ups per side. *each rep should take :10 secs to perform. #timeundertension
B) 4 Sets
5 Hang Power Cleans (touch n go) *Building in weight each time if weight is available or use DB :15 secs rest
10 Burpees AFAP
Rest 2:30
DAY 3:
Warm-Up:
3 Sets:
10 Yoga Push-Ups
10 Inch Worms
10 Scapular Push-Ups
Work-out:
A) LET’S GET THIS PARTY STARTED WARM UP
4 Sets:
250 m Run
8 Reverse Hand Push Ups *do what your mobility will allow you to do here. Over time it will get better!
4 Burpee Box Jumps, :60 sec rest
B) Drop Sets of Bulgarian Split Squats
3 Sets per side:
*Perform all of this on one leg before switching to the other. 30 reps continuously reps no rest. Have the weight nearby so you can set the weight down and grab the other and so on…
12 BSS *heavy
10 BSS *moderate
8 BSS *no weight
C) For Time:
40 Mountain climbers
20 V-ups
8 Wall walks
40 empty barbell thrusters or use light DBs/KBs 8 wall walks
20 V-ups
40 Mountain climbers
DAY 4:
DEALER’S CHOICE – Grab a deck of cards and have some fun!
Diamonds – Alternating dumbbells snatch Spades – Goblet squats with DB
Hearts – Burpees
Clubs – Box Jumps with a step-down
Ace – Run 200 m
Jack – 11 reps
Queen = 12 reps
King = 12 reps
DAY 5:
Warm-Up:
3 Sets:
20 Atl. Step Ups
20 Glute Bridges on the floor
20 Should Taps from top of push up position
Work-out:
4 Sets:
A1) Tempo Back Squat *from the ground @33X1; 5reps
A2) Supinated Bent Over Rows@2222; 5-7reps
B) Every 3 Minutes Complete the Following:
5 Sets:
4 DB/KB Front Squats
12 Weighted Russian Twist (6 per side)
8 DB/KBs Reverse lunges (4 per side)
:60 Singles/Doubles
*rest remainder of the 3 minutes upon completion
DAY 6:
Warm-Up:
6 min AMRAP of:
10 RDL with empty barbell 10 strict press
10 overhead squats
Work-out:
A) DB/KBs Complex (use a barbell if you do not have DBs to KBs) 10 Sets: *rest as needed between working sets*
10 Suitcase Deadlifts
8 Power Cleans
6 Front Squats
4 Shoulder to Overhead
B) For Time – Push this one!
500 m run
10 SA Clean & Jerks (5 per/lighter)
10 SA Clean & Jerks (5 per/medium)
10 SA Clean & Jerks (5 per/heavier)
500 m run
30 Dual/Double DBs/KBs Snatches (medium weight)
*If you are using two different objects that’s okay. Odd object combinations are good for training. Survival of the fittest.
DAY 7:
A) Do something, MOVE for 30 continuous minutes. Run
Walk
Swim
Bike
Row
Elliptical
Stairs
Ski
Skip
*Something different depending on what you have access to during these times!
B) Stretch!
Get on the internet and follow someone’s stretching routine.
Foam roll
Lacrosse ball
Yoga
BREATHE!
DAY 8:
Warm-Up:
3 Sets:
5 Box jumps with step down
10 Powell Raises per arm (use something light, even a book will work) :30 Single Leg Glute Bridge Hold
10 Weighted Good Mornings
Work-out:
A) Snatch or Clean Complex
10 working sets:
1 Snatch (or Clean) Halting Deadlift + 1 Hang Power Snatch (or Clean) + 1 Full Snatch (or Clean) + 1 Overhead Squat (or front squat)
B) 3 Complete Sets:
AMRAP x 4 Min:
30 of Singles/Doubles
6 Alternating Single Leg V-Ups
6 Alternating DB/KB Reverse Lunges (3 per) *make the load uneven in each hand
:90 rest
AMRAP x 4 Min:
:30 Burpees to a plate
5 HR Push Ups
5 Pronated Bent Over Rows (moderate weight)
:90 rest
DAY 9:
Warm-Up:
10 Single Leg RDLs per side
6 supinated empty barbell strict press :30 side plank per side
Work-out:
4 Sets:
A1) Tempo Front Squats *from the ground @33X1; 5reps *building in weight if possible A2) 40 Weighted Russian Twist (20 per side)
B) 4 Sets-
2 Muscle Snatch
3 Hang Power Snatch :15 secs rest
100 m sprint
*2:30 rest
DAY 10:
A) RISE AND GRIND WARM UP
5 Sets:
10 Cals on Bike or :20 secs of Alt. DB Thrusters (awkward but different is good) 6 Burpee Box Jump Overs or burpee tuck jumps
30 singles/doubles
:60 rest/walk
B) For Time: Trying to only nasal breathe
20 Tall kneeling KB/DB Alt. Push Press
20 ALT. SA Neutral grips bent over row (10 per)
2:30 min run (:45 seconds out/:45 secs back)
25 seated straddle legs lifts (or 50 alt. each leg; 25 per) 20 Tall kneeling KB/DB Alt. Push Press
25 seated straddle legs lifts (or 50 alt. each leg; 25 per) 2:30 min run (:45 seconds out/:45 secs back)
20 ALT. SA Neutral grips bent over row (10 per)
20 Tall kneeling KB/DB Alt. Push Press
DAY 11:
A) Aerobic Work – run, row, bike, swim
8 minutes @ moderate pace 3 minutes @ easy pace 1:30 minutes @ fast pace 2:00 REST
6 minutes @ moderate pace 3 minutes @ easy pace
1 minutes @ faster pace 1:30 REST
4 minutes @ moderate pace 3 minutes @ easy pace
:40 seconds @ fastest pace 1:00 REST
2 minutes @ moderate pace 3 minutes @ easy pace
:20 seconds @ MAX effort
DAY 12:
Warm-Up:
20 lateral steps with weight of some sort overhead (10 per)
20 unweighted reverse lunges hovering the knee off the ground for :02 each rep 20 Rear feet elevated shoulder taps
Work-out:
4 Sets:
A1) 1 1/4 Back Squat
@33X1; 4 tough reps each set
A2) Feet elevated Pushups on plates, on DBs or on rings (on anything to find a small deficit) @1212 Max effort each set for the 4 sets
TEMPO for today’s squats:
3 seconds down
3 seconds hold
X – perform the 1/4 squat and then return to the bottom and use the bounce to accelerate to the top
A) Do something, MOVE for 30 continuous minutes. Run
Walk
Swim
Bike
Row
Elliptical
Stairs
Ski
Skip
*Something different depending on what you have access to during these times!
B) Stretch!
Get on the internet and follow someone’s stretching routine.
Foam roll
Lacrosse ball
Yoga
BREATHE!
DAY 14:
Warm-Up:
5 high box jumps with step-downs
10 Side Plank Crunches (10 per)
10 Glute Bridges w/ (2 steps walk out/2 steps walk-in) each rep
Work-out:
4 Sets:
A1) SA DB/KB Bench Press @4141; 4-6reps
A2) Supinated DB/KB Row 8-10reps
B) 4 Tough Sets – Unbroken sets:
20 Deadlifts
14 DB/KB Front Squats (PERFECT front rack positioning)
12 C2B Pull-ups/pull-ups/ring rows/pronated rows (any options that works for you) 10 Ring dips/dips/box dips/HSPU (any options are allowed)
:90 rest between sets
DAY 15:
Straight CF Day
A) Press Complex
4 Sets:
3 Strict Press + 6 Push Press + 9 Push Jerks *squeeze your butt and keep your rib cage down *build each complex if possible
B) 4 Sets:
AMRAP x 3 Minutes:
10 Power snatch (light weight to go unbroken most sets) 20 goblet squats
*2 minutes rest between sets
*pick up where you left off to accumulate one total score
C) Core Finisher EMOM x 8 Minutes: :20 Hollow Hold
:20 Flutter Kicks
:20 Rest
DAY 16:
A) Aerobic Work:
run, row, bike, swim, ski, burpees, double/single unders, or box jumps Pick 3 elements and perform 6 sets of 2 minutes of work with 1 minute of rest between everything.
Directly into…
6 sets x 2 minutes of Skiing *1 minutes rest between sets
36 minutes of total work with a total of 18 mins of rest = 54 minute training session. *goal here is to push your limits every 2 minutes of work
DAY 17:
My Sweet Quarantine Warm Up:
5 sets:
200 m run
:20 superman hold
8 burpees (no jump no clap)
60 rest
*each run gets faster
Work-out:
A) 2 Sets:
10-9-8-7-6-5-4-3-2-1 Unbroken sets curls
*5 minutes rest between sets
*try to go as fast as possible between working set BUT they must remain unbroken
B) 2 sets:
2-4-6-8-10-12 Unbroken sets of HSPU (strict if you have them) *5 minutes rest between sets
*no resting in the bottom of the HSPU
C) For Time – Push this one!
10 Burpee Deadlifts with DBs (If you only have one 5 per side) 10 Alt. SA Devil’s Press
30 Weighted sit-ups for any kind
400 m run
100 singles/doubles
400 m run
30 Weighted sit-ups for any kind
10 Alt. SA Devil’s Press
10 Burpee Deadlifts with DBs (If you only have one 5 per side)
DAY 18:
Warm-Up:
3 Sets:
Goblet Cossack Squats @21X1; 5 /side
Feet Elevated Ring Push Ups @22X2; 5-7reps
Work-out:
A) Back Squat
4 sets:
5 – 1 1/4 Back Squats
*tough sets with 2 minutes rest between each set
B) 5 sets.
Every 3 Minutes:
20 Russian Twist (light to moderate weight)
4 DB Box Step Overs
6 DB Front Squats
4 DB Thrusters
20 Single/Double
*rest the remainder of the 3 minutes before starting the next set
DAY 19:
A) Do something, MOVE for 30 continuous minutes. Run
Walk
Swim
Bike
Row
Elliptical
Stairs
Ski
Skip
*Something different depending on what you have access to during these times!
B) Stretch!
Get on the internet and follow someone’s stretching routine.
Foam roll
Lacrosse ball
Yoga
BREATHE!
DAY 20:
Warm-up:
Flow-through for 3 sets:
:60 jump rope
5 SA Landmine Press (R)
5 SA Landmine Push Press (R) 5 SA KB/DB Cleans (R)
5 SA Landmine Press (L)
5 SA Landmine Push Press (L) 5 SA KB/DB Cleans (L)
Work-out:
A) Clean & Press Complex
10 Sets: *build only as high as you can maintain this tempo on the push press each set 2 Muscle cleans + 2 Push Press @31X1
B) 4 Rounds for time:
9 Dual KB Deadlifts
12 Dual KB Cleans
15 Dual Russian KB Swings 50 Air Squats
DAY 21:
A) Aerobic Work + Body Weight Hustle
4 rounds for time:
600 m run/row/ski or 1200 m bike
2 rounds of:
20 pushups *scale these so you can do each set in less than 3 working sets 20 v-ups *again scale to ab mats sit ups if needed
*repeat this exact set up four times
DAY 22:
Warm-Up:
2-3 Sets:
10 Yoga Push Ups
10 Arm circles (10 per with thumbs pointing up)
1 minute jump rope
Work-out:
A) 3 Sets:
:20 HS Hold (Nose to wall if possible)
6 Box Jump Overs
6 Lateral Burpee Box Jump Overs
1 minute rest
B) 3 Rounds for time:
100 Singles/Doubles (weighted if possible) 50 Plate GTO
40 Seated L-Sit Leg Lifts
20 Box Step Ups holding your plate
10 Burpee tuck jumps
DAY 23:
Straight CF Day
A) Push Jerks
5 sets of 10 reps *building each set
B) For Total Time:
4 Rounds:
12 DB Front Squats
9 DB Box Step Overs
6 DB Shoulder-to-overhead
*rest :30 seconds between each set
Immediately into…
4 Rounds:
6 DB Shoulder-to-overhead
9 DB Box Step Overs
12 DB Front Squat
*rest :30 seconds between each set
C) 10 Minutes of Stretching: Pigeon Stretch
Couch Stretch
Scorpion Stretch
DAY 24:
Warm-Up:
3 Sets:
3 SA Arm KB/DB Overhead Squat @3111 (R) 3 SA Arm KB/DB Overhead Reverse Lunge (R) 3 SA Arm KB/DB Overhead Squat @3111 (L)
3 SA Arm KB/DB Overhead Reverse Lunge (L)
12 Burpees (no jump no clap)
Work-out:
A) Back Squat
6 Sets:
Load barbell with a moderate weight, weight you are confident the clean up and put on your back each set and hold for 3 minutes at a time. #timeundertension
Every :15secs for 3 minutes perform 1 rep
*rest 1 minute between each working set
B) 3 Sets:
6 Hang Power Snatch
8 Burpees performed as fast as possible :15 secs rest
40 Singles/Doubles (SPRINT)
*rest 3 mins between sets
DAY 25:
A) Walk/Run with weight for 40 continuous minutes.
*Hiking would be ideal here with a vest or a backpack with weight in it. Go outside and just move for 40 minutes!
DAY 26:
Warm-Up that you will not see as a warmup:
A) 50 Alt. Turkish Get Ups with DB/KB/Barbell
Do not rush these, make every rep clean and hit all key positions of this movement.
I do not care if you start standing or on your back.
B) AMRAP for 20 Minutes:
250 m Run
100 m Farmers Carry
15 KB/DB thrusters (lighter side)
DAY 27:
Grab your watch, headphones, and head outside! AEROBIC WORK! *learn what these paces are for YOU!
6 min moderate pace :60 sec walk
:60 sec fast pace
:60 sec easy pace
5 min moderate pace :50 sec walk pace :50 sec fast pace
:50 easy pace
4 min moderate pace :40 sec walk pace :40 sec fast pace
:40 easy pace
3 min moderate pace :30 sec walk pace :30 sec fast pace
:30 easy pace
2 min moderate pace :20 sec walk pace :20 sec fast pace
:20 easy pace
1 min moderate pace :10 sec walk pace :10 sec fast pace
