Great Chest and Back in 15 minutes

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.


About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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