Workout of the day

Today, we’re hitting the chest hard with a mix of bench presses and push-ups. It’s simple, it’s effective, and you’ll feel the burn.

The workout of the day consists of:

Workout:

  • Bench Press: 5 sets of 5 reps
  • Push-ups: 5 sets of 15 reps

Rest: 90 seconds between sets.

Scaling

Scale Options:

  • Bench Press:
    • Beginners: Reduce weight and do 5 sets of 8-10 reps
    • Intermediates: Use a weight that allows you to complete the reps but feels challenging on the last rep
    • RX: Follow the prescribed reps and weight can vary based on your max 1RM
  • Push-ups:
    • Beginners: Do push-ups on knees or incline push-ups on a bench
    • Intermediates: Standard push-ups
    • RX: Elevated feet push-ups for added challenge

No equipment

Alternatives for people without equipment:

  • Bench Press: Substitute with floor press using filled backpacks or other heavy household items
  • Push-ups: No equipment needed, but can be modified with elevating feet on a chair or using a resistance band across the back.

Warmup

Warmup:

  • 400m light jog or 2 mins of high knees in place
  • Shoulder dislocates with a PVC pipe or broomstick: 2 sets of 10 reps
  • Arm circles: 10 forward, 10 backward
  • Push-ups: 2 sets of 5 reps

Cooldown

Cooldown:

  • Chest stretch: 1 minute per side
  • Tricep stretch: 1 minute per side
  • Shoulder stretch: 1 minute per side
  • Child’s pose: 2 minutes