Thursday, September 29, 2011

Steel Chest & Back

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EXTREME TEAM: Here we go! This workout routine can be done in two ways. First 8-10 reps, max weight or 1 minute for each exercise with lighter weight. This is your choice. I'm going for the 8-10 reps but on days I want to change it up, I push it through a minute each.

Alternating Push-up

In a push-up position, begin with your right hand on a dumbbell and your left hand on the ground.
Move your body down toward the ground, as in a regular push-up, and then return to the starting position. After completing one repetition, place your left hand on the dumbbell and remove your right hand, placing it on the ground to resume the starting position on the opposite side of the dumbbell. Again, perform a regular style push-up while keeping your left hand on the dumbbell. This is one rep. Repeat.

To perform a pull-up, hang on to any bar, doorway, tree branch, etc… with your arms straight and your palms facing away from you, and pull yourself up until your chin passes the bar. That’s it.
Pull-ups can be performed on anything that allows you to hang with your arms straight and your knees not touching the floor.

Slider Push-up

You’ll need to be on a low-friction surface (carpet or hardwood floor works best). You’ll also need something that can slide easily across that surface – paper often works well but a towel on a hardwood floor works good too. Start off in a regular push up position with your hands underneath your shoulders but place the piece of paper under one of your hands. As you go down, slide the paper out so your hands are spread wide. As you push back up, slide the hand back underneath your shoulder.
Bent Over Row
Hold a pair of dumbbells, arms extended, using the underhand grip. Bend at the waist as if tying your shoes. Raise your head and chest to create a slight arch in the back. Bend your knees slightly.  Breathe slowly as you pull the dumbbells up in a fluid rowing motion through a count of 10 seconds, keeping your elbows close to your body. Hold and squeeze at the maximum tension point for 2 seconds.  Lower your arms back to the starting point through a count of 10. 

Lateral-to-Front Dumbbell Raise

woman doing lateral raiseLateral-to-Front dumbell raise

Stand with feet hip-width apart, holding dumbbells at sides. Keeping elbows slightly bent, raise arms out to sides to shoulder level. Keeping arms raised, bring weights in front of body, arms extended. Follow the same path to return arms back to sides, then lower to start position.

POWER PEOPLE: Lets get moving 

RUN IN PLACE (one leg counts the reps)
RULES: 3 sets 15 reps then move on to the next exercise below.

Decline push-ups + elevated leg
DeclinePushupLeg2 6 minute sexy chest and arms workout
DeclinePushupLeg1 6 minute sexy chest and arms workout

Plank Rows

Place a pair of 5- to 10-pound dumbbells shoulder-width apart on a 12-inch-high step. Get in plank position with your hands on the dumbbells. In one motion, lift the right dumbbell until your elbow passes your torso and raise your left leg to hip height. Lower and repeat with the opposite arm and leg. That’s one rep.

Side Plank with Rear Fly

Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line. Extend the weight in front of you at shoulder level. Slowly raise the weight toward the ceiling, keeping your arm straight and pulling your shoulder blades together. Return to start. That's one rep. Do reps, then switch sides.
Alternating Upright Row


Hold  dumbbells at arm’s length in front of your thighs, palms facing you. Pull the weights up to your chest. Hold one arm up there, lower the other arm until it’s straight, and row it back up. Repeat with the other arm. That’s one rep; do six to eight.

The Dive Bomber Push Up

The Dive Bomber Push Up- Targets the back, shoulders and abs. This is exercise is an advanced move. Try doing some yoga variations to work up to the Dive Bombers. I like to visualize myself going under a barbwire fence, and keeping my muscles relaxed.

POWER PEOPLE: Lets get moving 

RUN IN PLACE (one leg counts the reps)
RULES: 3 sets 15 reps then move on to the next exercise below.

Oh YEAH! That felt good. Ok, ready for round two? You bet you are! Now move it and then when you finish round two do it one more time!


  1. Burn, baby, burn! This workout definitely left my arms, shoulder muscles, and back burning... but in a good way. I absolutely hate push-ups, but when I switched the sequence to alternate the push-ups with the weights, I found it easier to power through. Good one!

  2. Wow! Talk about a kick-start to a Monday morning! :-)