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Build a bigger chest from the comfort of your home!

Today’s…

workout of the day, we are going to be doing an Awesome 30 minute chest workout from home! This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to doing 150 jumping jacks, 120 seconds of jog in place, 100 high knees. We will do this for a total of 3 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a 20 minute run outside.

Circuit…

For our circuit today we are going to be focusing chest. We have created 2 versions of this workout depending on if you have any sort of equipment to use. This is a 6 exercise which we will do 3 times. We will do each exercise for a total of 10 reps before moving onto the next. After each round take about a 30 second break.
 
If this is too easy for you, feel free to add more reps or more sets to it. Make the most out of this workout.
 

Abs…

For abs we are going to do 4 different exercise for a total of 3 sets. This should get your core burning! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. This article has a great number of stretches you can incorporate into your post workout cool down/recovery routine! 

The Best Upper Body Home Workout:

Body Weight Version:

awesome 30 minute chest workout from home

Cardio

– 150 jumping jacks

– 120 seconds jog in place

– 100 high knees

 

Or

 

Go for a run outside! Shoot for longer distance today

 

Circuit

 – 3 rounds of the following

    – 10 pushups

    – 10 decline pushups

    – 10 high plank shoulder taps (each shoulder)

    – 10 diamond pushups

    – 10 inchworms

    – 10 couch dips

 

Abs

 – 3 rounds of the following:

    – 30 second high plank

    – 30 second elbow plank

    – 30 second v-ups (add weight if you can)

    – 30 seconds toe touches (add weight if you can)

 

 

Stretch it out!

 

Equipment Version:

awesome 30 minute chest workout from home

Cardio 

– 150 jumping jacks

– 120 seconds jog in place 

– 100 high knees

 

Or

 

Go for a run outside! Shoot for longer distance today

 

Circuit

 – 3 rounds of the following

    – 10 pushups 

    – 10 dumbbell bench press or resistance band bench press

    – 10 dumbbell flyes or resistance band flyes 

    – 10 dumbbell pullovers or resistance band high flyes

    – 10 dumbbell dumbbell alternating press or resistance band low flyes 

    – 10 couch dips 

 

Abs

 – 3 rounds of the following:

    – 30 second high plank

    – 30 second elbow plank

    – 30 second v-ups (add weight if you can)

    – 30 seconds toe touches (add weight if you can)

 

 

Stretch it out! 

 

Video Demos

Pushups:

Decline pushups

Plank Shoulder Taps

Diamond Pushups

Inch Worm

Couch Dips

Dumbbell Bench Press

Dumbbell Flyes

Dumbbell Pullovers

Dumbbell Alternating Press

Resistance Band Chest Press

Resistance Band Low Flyes

Resistance Band High Flyes

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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