The Best 21 Minute Chest and Back Workout!
I love the format of these 21 minute workouts! The focus is on your back and chest, but has a cardio burst to keep your heart rate up and calories burning. This workout has three 7 minute circuits that you work through and do as many times as you can, stopping after 7 minutes regardless of how many sets you can get finished, and move onto the next set. After 21 minutes (25 with warm up) - you are all finished! It's a great workout for any fitness level - you move through the sets as fast as your fitness level allows! Beginners will finish 1-2 sets, while 3-4 sets will probably be the goal for those who are more advanced.
It's a great way to do a workout when you are short on time. You have to work hard, but you are done in less than 30 minutes! That's only 2% of your day!
- Do all three exercises in the set, starting again at the top when you complete all four exercises. Do as many sets as possible.
- Continue for 7 minutes. Stop after 7 minutes and move to next set.
- Take breaks as needed.
- Med Ball or any ball
Warm-Up - 30 seconds each exercise
boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises)
SET 1 - 7:00 Minutes
- 10 Chest Press
- 10 Reverse Flies
- 10 Burpees
SET 2 - 7:00 Minutes
SET 3 - 7:00 Minutes
- 10 Chest Flies
- 10 Lying Lat Pullovers
- 30 Jumping Jacks