Total Workout Time: 12 minutes
Total Calories Burnt Per Set: 119 calories

Women spend so much time focusing on trying to get a nice butt and a lean tummy that they forget about their chest. If you’re still associating chest workouts with big, bulky bodybuilders, think again. Focusing on developing your chest helps to achieve muscular symmetry. This is important as you don’t want lagging body parts. Aesthetically, chest workouts help to burn excess fat and firm up the upper body.

Directions:

• Complete all of the repetitions on a single exercise before moving on to the next one.
• Do not take a break between exercises.
• Once you complete the list, take a 2 to 3-minute break.
• Complete the workout two more times.

PUSH UPS: Failure Reps (Do as many as you can with perfect form)

Primary Muscle Group Activated: Chest, Triceps
Secondary Muscle Group Activated: Shoulders, Abdominals

1. Come to the ground and lie face down. Position your hands directly below your shoulders while bringing your legs together and extending your feet behind. Tighten your core while focusing on keeping the hips elevated.
2. Begin the movement by pushing yourself up. Again, focus on maintaining a tight core and elevated hips.
3. At the top, pause then slowly bring yourself back down. Once the upper arms are parallel with the floor, pause and push yourself back up.

PRONE PLANK WALKOUT: 10 repetitions

Primary Muscle Group Activated: Upper Back, Traps
Secondary Muscle Group Activated: Shoulders

1. Come to the ground and lie face down. Position your hands directly below your shoulders while bringing your legs together and extending your feet behind. Tighten your core while focusing on keeping the hips elevated.
2. Begin the movement by walking your right arm forward followed by your left arm.
3. Continue this “stepping” pattern with your hands until you feel a tight contraction across your back and abdominals. Walk back into the starting position and begin again.

MOUNTAIN CLIMBERS: 30 repetitions

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hamstrings, Quadriceps, Calves

1. Begin in a Push-Up position with your hands below your shoulders and your feet behind you. Push yourself up and tighten your core. Keep your head in a neutral position.
2. Start the movement by driving your left knee up and towards your chest. Contract the core as you do. Now, reverse the movement, bringing your left knee back while simultaneously bringing your right knee forward.
3. Continue in this back and forth motion until you’ve completed all repetitions.

PLANK JACKS: 15 repetitions

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hamstrings, Quadriceps, Calves

1. Lie on the ground face down. Bring your legs together and place your toes on the ground. Keep your arms at your sides. Place your hands flat on the ground underneath your shoulders.
2. Tighten your core and, using your forearms, push yourself off the ground. You will use your toes and forearms for stabilization. Contracting the core, hold this position.
3. Now push off the ground with your feet. In midair, separate your legs and let your feet tap the ground before jumping back into the starting position. Do not allow your hips to drop. Continue with letting your feet jump and separate to the sides for the desired repetitions.

BURPEES: 10 repetitions

Primary Muscle Group Activated: Chest, Quadriceps, Hamstrings
Secondary Muscle Group Activated: Shoulders, Triceps, Calves

1.  Stand tall with a tight core, your chest up, and your feet together. Engage the core before and during the exercise.
2.  Being by kneeling down to the ground, placing your hands on the floor and kicking your feet back. Perform a push-up from the plank position.
3.  Now jump your feet back up towards your hands. From this kneeling position, jump straight into the air. Land softly and begin again.

NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.

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