Thursday, March 8, 2012

Great Chest and Back in 15 minutes

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This is one of my favorite back and chest routines. It is smooth and isn't packed with tons of exercises but it does have enough to make you sore!

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: swiss ball towel, exercise band, free weights and yoga mat

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat through all exercises 1 more time. At the end of this routine please do add some cardio.

  • The Inchworm Push-Up 
  • Dumbbell Rear-Deltoid Raise  
  • Single-leg Bent-over Rows  
  • One Arm Push-Ups (YES YOU CAN!) 
  • Rolling Ball Pull 
  • Push-up Twist 
  • Quadruped on Ball 
  • Dive-Bomber Push-up 
  • Lat Pull Down 
  • Staggered-Arm Push-Up
The Inchworm Push-Up   

  • Start in a full push-up  position.
  • Do one push-up; lift hips and slowly walk feet toward hands while keeping knees straight.
  • Next, inch hands away from toes as you return to start.
  • Repeat all reps.
Dumbbell Rear-Deltoid Raise
  • Sit on a stability ball and lean forward. Hold a dumbbell in each hand at arm’s length.
  • Slowly raise the dumbbells out to the sides and up to shoulder height while bringing your shoulder blades together.
  • Slowly lower the dumbbells and return them to the start position. Keep your upper body stationary throughout the movement.
Single-leg Bent-over Rows

  • Stand on your left foot, back straight, and lean forward until your torso is horizontal, right leg out behind you.
  • Rest your left hand on a Swiss ball. 
  • Hold a dumbbell in your right hand, arm almost straight. 
  • Pull the weight up to the side of your chest, using your back, core engaged. 
  • Lower and repeat. Do all reps on one side, then switch.

One Arm Push-Ups (YES YOU CAN!)

  • Kneel on the floor with your knees shoulder-width apart or slightly wider. 
  • Place one hand on the floor so it is lined up with the center of your chest. Place the other hand behind your back. 
  • Lower yourself using the hand on the floor while keeping your knees in place. 
  • Drop as low as possible without actually touching the floor. 
  • Use the hand on the floor to push yourself up. 
  • Once back at the starting position, continue to lower and raise your body, using one hand, as many times as possible or for the desired number of repetitions.
Rolling Ball Pull

  • Kneel on the floor with hands and forearms resting on a stability ball about shoulder-width apart.
  • Roll ball away from you and extend arms forward, dropping chest and pelvis toward floor. When you're fully extended, hold for 3 counts.
  • Roll ball back to starting position, contracting shoulders.
  • Repeat for all reps
Push-up Twist

  • Begin in full push-up position - wrists below shoulders, legs extended, toes tucked under, abs engaged.
  • Lift your right arm toward the ceiling, rotating entire body to right; keep hips and legs stacked.
  • Hold for 2 counts, then return to start. Do one push-up; repeat on left side, that's one rep. 
  • Repeat for all reps alternating sides.
Quadruped on Ball

  • Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
  • Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
  • Repeat for 8 to 10 reps.
 Dive-Bomber Push-up

  • Start in downward-facing dog - hands slightly more than shoulder-width apart, hips lifted, heels reaching down. 
  • Glide chest forward and through arms, bringing it down between your hands and arching back toward ceiling; hover hips 2 to 3 inches off floor. 
  • Reverse, pressing into hands and bringing hips back up. 
  • Repeat 
Lat Pull Down

  • Grasp the band overhead with your elbows straight. Pull your arms downward, keeping your elbows straight. Stop at shoulder level. Hold & slowly return
TIP: Keep your abdomen tight and avoid leaning over. 

Staggered-Arm Push-Up

  • Begin on hands and knees with hands about shoulder-width apart and left hand 4 to 6 inches in front of right hand (keep hands close to chest). 
  • Walk feet back until legs are fully extended, keeping abs firm. 
  • Do 10 push-ups, bending elbows to 90 degrees and bringing chest just above the floor. 
  • Switch hand positions, placing right hand 4 to 6 inches in front of left; repeat for 10 more reps.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.



  1. Those dive-bombers KILL me!! But I want a killer chest and back so I guess I just have to deal with it...Thanks for sharing this routine.

  2. Phew... that was tough! I might hate push-ups more than I hate ab workouts, lol. But the routine wasn't overwhelming, and I liked how the other exercises added lots of variety to avoid push-up monotony. Overall, it's a hard but very good - and worth it - workout!

    1. As everything from abs to lower back to chet gets stronger you will end up enjoying push ups more. Keep up the great work

  3. Hi Michelle, so I've been doing cardio first, and then the exercises.... is that ok or should I be doing the reverse? Thanks!

  4. Is there any thing I could do to make this easier on wrists?

    1. Your wrist will get stronger but make sure at the end to stretch your forearms.