Chest Pump

Do this short upper body workout to target your shoulder and chest areas. For maximum benefit, try to go super slow with these push-up variations.

Exercises

Satz 1: 1 Runde

Alternating Side Reaches

45 seconds

T's

30 seconds

Inward Wrist Circles

25 seconds

Outward Wrist Circles

25 seconds

Big Forward Arm Circles

25 seconds

Big Reverse Arm Circles

25 seconds

Good Morning Sunshines

30 seconds

Satz 2: 1 Runde

Wall Push-Ups

50 seconds

Rest

20 seconds

Chin to Chest Stretch

25 seconds

Wall Push-Ups

50 seconds

Rest

20 seconds

Shoulder Shrugs

25 seconds

Kneeling Push-Ups

50 seconds

Rest

20 seconds

Backward Shoulder Rolls

25 seconds

Push-Ups

40 seconds

Rest

20 seconds

Side Bends

25 seconds

Spiderman Push-Ups

50 seconds

Satz 3: 1 Runde

Transition

15 seconds

Chest Stretch

40 seconds

Shoulder Stretches

40 seconds

Tricep Stretches

40 seconds

Hamstring and Shoulder Stretches

30 seconds

Workout Discussion

30 Mar

Ömer K.

I’m glad you enjoyed it.

29 Mar

Justyna R.

I love it when workouts include warmup and cool down. Thank you!!

Erscheint in

Arme

Kraft

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