Some of my favorite workouts involve the chest, back, shoulders and core area (abs and back, lower and upper). This is one reason why I always make up new programs to challenge these muscle groups, keep things exciting, and keep my posture standing tall and feeling strong!
Here's a workout that involves those muscle groups all in one shot! It's super challenging as it recruits many muscles all at once for proper execution. So needless to say, it's a major calorie burner, as well as, total body strength and conditioning workout. :-)
- Start in a high plank position while executing (alternating) one arm lateral raise. 20 reps.
- Immediately transition into Renegade row. 20 reps.
- And finish with push-ups. 20 reps.
Execute 5 sets. First set, 20 reps for each exercise. (Each row or raise is considered a rep). Second set, drop to 16 reps per exercise, third set at 14 reps, fourth set at 12 reps, and fifth set at 10 reps.
Be sure to choose a weight challenging enough that in each set you can only properly execute the number of reps prescribed here. Keep rest time between sets to a minimal.