Chest · Intermediate

1 day · 14 steps in total · Day 1: 14 steps · Level: Intermediate · Focus: Chest

Chest Intermediate is a single-day chest routine of 14 steps. It is longer than the beginner versions and assumes you can already do a set of regular push-ups.

Jumping Jacks, Knee Push-Ups and Push-Ups open the session — a brief easier variation, then straight into full push-ups and harder chest work. This is the chest routine to move to when the beginner variants feel too easy.

Steps

• Jumping Jacks30s
• Knee Push-Ups×12
• Push-Ups×12
• Wide Arm Push-Ups×16
• Hindu Push-Ups×10
• Staggered Push-Ups×12
• Push-Up & Rotation×10
• Knee Push-Ups×10
• Hindu Push-Ups×10
• Decline Push-Ups×12
• Staggered Push-Ups×10
• Shoulder Stretch30s
• Cobra Stretch30s
• Chest Stretch30s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.