Fitness Friday 3

It’s that time of week again when we shift gears in preparation for some well deserved down time. So whether it’s been a good workout week or a hit and miss, let’s start this weekend as we mean to go on with a workout.

 
Time to tone and strengthen our chest and back which are 2 large muscles. It’s always important to work opposing muscles for balance and to prevent injury.
 
This workout can be done in approximately 20 mins but if you’re pushed for time split it into two sessions.
 
Equipment needed: A mat/Flat bench, dumbbells of varying weights.
 
3 – 5 min warm up marching or jogging add some shoulder shrugs, circles and chest presses.
 
Exercises:
 
Bent Over Dumbbell Row.
 
Standing Dumbbell chest fly.
 
Single Leg Dead Lift (30 secs each leg).
 
Push Ups.
 
Dumbbell Chest Press.
 
Superman.
 

Duration: Do each exercise for 1 min.
 
Sets: 2 -3
 
3 – 5 min cool down marching or jogging followed by stretching the muscles used.
 
Rest when you need to and then just jump right back in.