Fitness Challenge Week One Day Five – Chest and Abs

Fitness Challenge!

Welcome to the fifth day of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite exercises, and tips on form!

Schedule

 

 

The following is the schedule for this program:

Sunday – Rest

Monday – Chest, and Abs

Tuesday – Back (Lower)

Wednesday – Cardio

Thursday – Arms

Friday – Legs

Saturday – Back (Upper)

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Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.

1 Hour Before You Start Exercising

 

Fitness Challenge Week One Day Five- Chest and Abs

Crunch

Start in a laying down position with your knees bent and your feet pressed against your glutes. Breathe in as you raise your shoulders off of the ground and move your head towards your knees. You only have to slightly raise your shoulders off the ground and squeeze your abdomen. Breathe out as you lower yourself back to the ground in the starting position. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

Bicycle Crunch

Start in a laying down position. Breathe in as you begin to perform a regular crunch but then twist your abdomen and bring your elbow and opposite knee together. Repeat on the other side before you breathe out as you lay back down to the starting position. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

Chest Press

Start in a laying down position with your knees together. Pick up your dumbbells and ensure your elbows are parallel to your shoulders making a 90-degree angle. Breathe in and raise your dumbbells above your chest. Breathe out as you lower your dumbbells back to the starting position. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

Dumbbell Flys

Start in a laying down position with your knees bent and together. Start with your dumbbells fully extended out by your sides while slightly bending your elbows. Hover above the ground for a few seconds as you raise your dumbbells above your chest. Hold for a second and release your breath as you return to the starting position. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

Dumbbell Pullover

Start in a laying down position with your dumbbell above your chest and your arms extended straight. Breathe in as you lower your dumbbell above your head and hover over the ground. Relase your breath as you return to the starting position. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

SEE HOW ON YOUTUBE:

VIDEO COMING SOON

 

Post Workout

Leave a comment below if you’re in on this Week One Day Five 30-day challenge !!!

 

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