ROCK Fitness and Performance, Ashburn, VA Video March 24, 2020, 11:47am

Videos by ROCK Fitness and Performance in Ashburn. “Our mission is to create a healthier world by building a community that values health and fitness. Through our passion, we believe in educating, empowering, and motivating our members to reach their full potential through physical and mental fitness."

At Home: Chest, back and Abs!

Here’s a great at home workout for your chest, back and abs!

Chest Back and Abs 101

Reverse Fly - Double DB Row (Angles Grip) - Single Arm Row - Chest Fly - Close Grip DB Press - Floor Press - Russian Twist - Weighted Crunch - Front Plank - Side Planks

*Hold Each Plank for 45 seconds*

Beginner version: 3–4 circuit sets of 25 repetitions each exercise. Take 10 seconds between each exercise and move continuously throughout the circuit.. Once you complete one full circuit rest for 60 seconds and then repeat. Women use 3-8 pounds and Men use 8-12 pound dumbbells.

Advanced version: 4 pyramid sets of 50-30-20-10 repetitions. increasing the weight with each new circuit set. Example would be 50 reps using 3 pound dumbbells, then second set of 30 reps using 5 pounds, 20 reps using 8 pounds then 10 reps using 10 pounds. Men start at 5 then increase.

Expert/Crazy person (Me) version: 5 pyramid circuit sets of 100-50-30-20-10. Women start with 2.5-3’s Men start with 5-8’s increasing the weight with each set.

If you only have 1-2 sets of dumbbells just do the beginner version and add more sets. There are multiple ways to increase difficulty without having a lot of equipment. Add more sets and Go slower, time under tension is the easiest way to take a muscle to failure without a lot of weight. Slow negative and HARD squeezing reps at the top of the movement

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