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Intermediate · Bodyweight

Chest

11 min· 3 rounds·5 exercises
Equipment

Guided workout

Ready to go?

We'll walk you through every exercise with a built-in timer and rest periods. ~11 minutes total.

Today: 0 / 1 free tracked

Warm-up

1 min cardio + dynamic chest opener

Full exercise list · Bodyweight

Repeat the circuit 3 times.

  1. 1
    Demonstration of Push-ups

    Push-ups

    12 repsRest 25s

    Chest to fist height.

  2. 2
    Demonstration of Dumbbell chest press

    Dumbbell chest press

    10 repsRest 25s

    Slight arch in upper back.

  3. 3
    Demonstration of Wide push-ups

    Wide push-ups

    10 repsRest 25s

    Hands wider than shoulders.

  4. 4
    Demonstration of Dumbbell flyes

    Dumbbell flyes

    10 repsRest 25s

    Slight elbow bend, hug a tree.

  5. 5
    Demonstration of Plank

    Plank

    45sRest 15s

    Tight from head to heels.

Cool-down

1 min stretches

General fitness guidance only. Stop if anything hurts and check with a professional before starting a new program.