Benefit: You burn fat and strengthen your upper body muscles…all in just 3 moves.

Directions: Complete the exercises below in the order shown. Once you complete all three of these moves, 1 round. Do 3 rounds, resting as little as possible between rounds!

1 – Chest V

The chest is composed of two muscle groups: the pectoralis major, and the pectoralis minor (which is the smaller muscle deeper down). This move shifts the angle of your body during the motion in order to give each of the chest muscles maximum targeting.

How to do a chest v:

• Lie on the floor with a dumbbell in each hand and legs at a 45-degree angle. Bring weights up toward the ceiling. At the same time, slowly bring the feet off the floor by activating your abs.
• Slowly open the weights, lowering them toward the floor, until they’re just above parallel with the shoulders. At the same time, slowly press your feet to the original 45-degree angle.

2- Burpee

The burpee may be the move you love to hate, but doing just 5 reps will help you work every last muscle in your body quickly. For best results, go from squat to pushup position and back as rapidly as you can. 

How to do a burpee:

• Stand with your feet hip width apart and your arms by your side. Lower into a squat position with your knees bent at a 90-degree angle. Then, jump up with your arms toward the ceiling.
• Squat down to rest both hands on the floor, in plank position.
• Engaging your core, do a pushup, and return to squat position.

3 – Lunge with Tricep Kickback

The TRIcep includes three parts: long, latera, and medial. When you see a defined tricep, it’s because all three muscles are well-developed. The most commonly-worked of the three heads is the medial…that’s what this move targets.

How to do a kickback lunge:

• Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance. Bend your legs, lowering your torso down into a lunge.
• While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
• Feel your weight in your right (front) heel as you push yourself to standing while extending your arms behind you, feeling a squeeze in the tricep.

Beginners:

• Practice the lunge and tricep kickback movements separately and without weights at first.

Advanced:

• When you come to standing, use your core muscles to lift the back leg off the floor and extend it behind you, squeezing the glutes as you perform the tricep kickback.