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Chest, Back and Ab timed workout.

This is the first of many timed workouts. We will work on our Chest, Back and Abs. The premise is to take a difficult workout and do it as fast as you can. Of course we will come back to this workout every couple of weeks to see how much we have improved.

Helpful items for this workout
Bowflex Heart Rate Monitor Watch Valeo Ab Straps

Workout Info:

Warmup: jumping jacks, arm circles, get your heart rate up and your blood flowing before starting the timer.

Timed Workout: 80 Pushups, 30 Pullups, 40 Knee Ups. complete as fast as possible, time yourself, post results below.

be sure to warm up and cool down. Sweat, sweat, sweat!

80 reps (Push Ups): Break this up into as many sets and styles as you want.  In my workout, I started with a set of 20 standard pushups. My next set was 20 Military Pushups (you can use push up stands or dumbbells with one leg in the air for a more difficult routine).  My next set was 20 Balanced Push ups placing my feet on two basketballs. That was more difficult than I thought it would be. I finished my push ups with a set of 10 Diamond push-ups and finally 10 Dive-Bombers.  See images below to understand the types of push ups.
Note: Keep your back straight and use proper form.  It’s okay to stop at the top of your movement for a quick breather.

Push Up Styles

Push Up Styles Regular and Balanced

Dive Bomber Push Ups

Military and Dive Bomber Push Ups

30 Reps (Chin Ups): Chin ups were more difficult than usual for me during this workout. I am contributing that to my diet during the day leading up to my workout as well as my lack of sleep the night before.

I started with 5 Wide Grip chin ups.  Wide grip is the most difficult style for me so I wanted to get those out of the way while I had enough energy.

My next sets of pull ups where all done in either Medium grip or Peg board grip.  See image below for chin up styles.

alternate hand grip chin ups

alternate hand grip chin ups

40 Reps (Knee Ups): I started my knee raises from a hanging position and did a set of 10.  The key to these hanging knee raises is to not swing and not touch your feet on the floor.

Next I moved to the vertical knee raises using the padded armrest and backrest on my fitness tower and completed 10 reps.  The third set of knee raises was from a dip position and I completed another set of 10.  Finally, I used the ab straps to complete my last set.  I should have done this set first because the ab-strap knee raises tend to be a little bit more difficult for me.

See image for styles of knee raises.

knee up styles

Types of Knee Raises

So I completed this workout in 16:49 (16 minutes and 49 seconds).  I will check again in a couple of weeks to see how much more strength and endurance I have.  My goal is to break 15 minutes.

P90X Results and Recovery Formula

P90X Results and Recovery Formula

P90X Results and Recovery Formula is a perfect, great tasting recovery drink. Why be sore the next few days when you don’t have to? This is the best tasting recovery drink that I have experienced and is one of my best sellers. Get yours today directly from the link on this page.

Best Fitness Vertical Knee Raise (VKR)

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7 Responses to “Chest, Back and Ab timed workout.”

    • admin says:

      Thanks. My French isn’t so great… Like I would have no idea if it weren’t for Google. “Very Good Stuff” was a nice thing to say.

  1. A friend of mine told me to check out your blog. This is just the kind of details I was digging for. I wish I have come across your site sooner.

  2. Great post. I have to start working out more. Need to find me a acai max cleanse too lol gosh!

  3. six pack abs says:

    Awesome article, but just curious, what is your main field of expertise? Do you write part time, or are you a professional in your field? I wouldn’t mind reading an About Us section or something to describe what you do so I can better understand your point of view.

    • admin says:

      Click on the About Rob link at the top of the page for more info on me. I am currently certified in kettle-bell training and studying for the master personal trainer. I am an Independent Beachbody Coach and otherwise just an all around fitness enthusiast.

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