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Build a bigger chest even from home!

Today’s…

workout of the day, we are going to be doing a chest home workout. This is another workout in our coronavirus self quarantine series. There are 3 version for this workout; Dumbbell version, resistance band version, and body weight version. 

Cardio Round 1…

For today’s cardio, we are going to do a 1 minute jog in place, followed by 30 seconds of burpees. We will do this for a total of 4 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 two mile run.

Circuit…

For our circuit today we are going to be focusing on chest and you can either use dumbbells, resistance bands, or body weight to get the job done. This is a 6 exercise circuit which we will do 4 times. We will do each exercise for a total of 30 seconds each before moving onto the next. For body weight we will do each exercise for 2 seconds because 30 seconds will be really tough for all those pushups! After each round take about a 30 second break.
 

Abs…

For abs we are going to do 4 different exercises. If you have weights of some sort, I would suggest adding them to your workout! I have ankle weights which is a great addition to make the workout more challenging. 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

Dumbbell Version:

chest workout from home with dumbbells

Cardio

 – 4 rounds of the following:

     – 1 minute jog in place

     – 30 seconds burpees

 

             or

 

Go for a run outside! 

 

Circuit:

 – 4 rounds of the following:

     – 30 seconds of dumbbell press

     – 30 seconds of dumbbell flyes

     – 30 seconds of dumbbell pullover

     – 30 seconds of dumbbell alternating press

     – 30 seconds of couch dips

     – 30 seconds of pushups

 

Abs

    – weighted toe touches 4×12

    – weighted v-ups 4×10

    – leg raises 4×10

    – 1 minute plank x2

 

Stretch it out and hydrate!

 

 

Resistance band Version:

chest workout from home with resistance bands

Cardio

– 4 rounds of the following: 

     – 1 minute jog in place

     – 30 seconds burpees

 

             or

 

Go for a run outside!

 

Circuit:

 – 4 rounds of the following:

    -30 seconds resistance band standing chest press

    – 30 second resistance band high fly

    – 3o second resistance band low fly

    – 30 second couch dips

    – 30 seconds pushups

    – 30 second decline pushup

 

Abs

    – weighted toe touches 4×12

    – weighted v-ups 4×10

    – leg raises 4×10

    – 1 minute plank x2

 

 

Body Weight Version:

chest workout from home with body weight

Cardio

– 4 rounds of the following: 

     – 1 minute jog in place

     – 30 seconds burpees

 

             or

 

Go for a run outside!

 

Circuit:

 – 4 rounds of the following:

    – 20 seconds wide grip pushups

    – 20 second high plank

    – 20 second diamond pushups

    – 20 second couch dips

    – 20 seconds pushups

    – 20 second decline pushup

 

Abs

    – weighted toe touches 4×12

    – weighted v-ups 4×10

    – leg raises 4×10

    – 1 minute plank x2

 

 

Demo of Exercises

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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