Welcome back! I hope you have been having a go at my earlier workout, if not have a go. I know most of you would prefer to be playing basketball together but for the moment we can’t do this, so I have made these workouts for you to stay fit and healthy, so when we go back, you will be better than ever. This week’s focus is on your pectorals, aiming to increase strength in your chest. Choose whichever level you feel comfortable at and try to push yourself (I bet you’ll struggle on the advanced – I am).
Beginner
5 x wide press ups
2 x diamond press ups
5 x decline press ups
10 x mountain climbers
20 second plank
Repeat this sequence of exercises 3 times with a 2 minute break in between.
Intermediate
10 x wide press ups
3 x diamond press ups
10 x decline press ups
20 x mountain climbers
40 second plank
Repeat this sequence of exercises 3 times with a 2 minute break in between.
Advanced
15 x wide press ups
5 x diamond press ups
15 x decline press ups
30 x mountain climbers
1 minute plank
Repeat this sequence of exercises 3 times with a 1 minute break in between.
Activities explained
Wide press ups - https://youtu.be/rr6eFNNDQdU
Diamond press ups - https://youtu.be/pD3mD6WgykM
Decline push ups - https://youtu.be/WBmXffkfcXQ
Mountain climber - https://youtu.be/nmwgirgXLYM
Plank – https://youtu.be/pSHjTRCQxIw
Safety Note
If at any time during these exercises you feel dizzy or are in pain, then stop and rest for 5 minutes. Check you are doing the exercises correctly as explained above then continue. If pain persists, consult your doctor.
