Chest POWERcircuit

I focus on a different muscle group a day.

Monday: Chest (push)
Tuesday: Back (pull)
Wednesday: Rest or Plyos/cardio

(depending on how I’m feeling,
I’ve been thinking about adding in a 2nd rest day
to my weeks and this may be the day I choose!)

Thursday: Shoulders (push)
Friday: Bi’s & Tri’s (push & pull)
Saturday: Legs
Sunday: Rest

I alternate between “Push” &  “Pull” days to give the other muscle groups a rest.

So I start my POWER-CIRCUIT work outs with stationary movements;

For example; Chest day started with 3 sets of bench press right into chest flies.

Then I move onto my TABATA intervals and do 20 seconds of work with 10 seconds of rest
for 12-20 minutes depending on the movements I choose!

An example would be:
6 rounds (minutes) of Burpees (20 seconds on- rest 10) then into
Hand Release Push-ups (20 seconds, 10 second rest)

Hand Release Push-Ups
(start on the ground, push your body up into a plank, go back down to the ground,
nice and controlled,
and then release your hands up and squeeze into your upper back.
Then place your hands back down on the floor and repeat the push up into a plank.)

then 6 rounds of Mountain Climbers & push-ups

(this was a killer chest work out!)
I always end with 3 rounds of Ab Work!
(I’ll be sharing these soon!)

I’m all sweaty and out of breath at the end,
So I feel like I get a GREAT work out.

9 responses to “Chest POWERcircuit”

  1. Stacey Foster says:

    Hi, your pictures aren’t showing above 🙁 It’ just shows a blank imag with an X in the corner.

  2. Anonymous says:

    Hi your pictures are not showing up.

  3. Debbie says:

    Unfortunatelly, the pics are working for me either… 🙁

  4. Malegra says:

    I am so happy to have found this blog. Your confidence and drive to educate readers to love and embrace themselves is inspiring.. That is a workout for me these days. but even if i can do something for ten minutes while baby naps or plays, I pat my own back.

  5. Jessica Erin says:

    I am interested to follow these workouts. What are the food precautions to be taken to practice these workouts? Are there any limitations?

  6. […] Chest Power Circuit via Powercakes […]

  7. Ankur says:

    Great tips. Using gym equipment is far safer than exercise done without gym equipment. Just consider using someone expert while doing these exercises.

  8. Mandy Garcia says:

    I’m so glad you made this! Most fitness girls just focus on glute exercises and this workout is short sweet and to the point. anyway, I’ve been doing ones, like bench presses, does nothing. Maybe I do it wrong.

  9. Ben says:

    Thanks for sharing! I love your posts because they keep me motivated, especially now with everything going on. Easy to sit around and do nothing at home.

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