Samara Donald is: The Gym Coach

Make the most of your workout!

No more chest flab!

A friend recently asked what can she do about that flabby little bit between your upper arm and chest. Chest flab? Oh yeah – we all got it. Good news, I think I have the answer!

Researching this topic online, I found a great article on Web MD (see link below) which quotes an exercise pathologist Richard Cotton: “Chest exercises need to be integrated into a whole-body workout including other major muscle groups, especially the abdominals.” Too right! Additionally, as the chest is “pulled back” by a strong back, incorporating upper back into a circuit will get you all around fit (not flabby!) in this area.

So here’s your No-Chest-Flab routine which you can do on it’s own or as part of another workout. Do this 2 times a week at most.

You will need: A stability ball, mat, and pair of 8-10 lb dumbbells
Muscles Worked: Chest, Back, Core
Time to complete: About 15 minutes

After a 5 minute warm up, perform this circuit set 3 times, resting only after each set about 30-60 seconds. Follow they circuit cycle with 30-40 minutes of cardio (bike, eliptical, treadmill, etc..) for an awesome day at the gym!

Move 1: Sitting on the stability ball and holding your dumbells, bend your elbows and bring them into your sides while your forearm becomes parallel to floor. Palms face eachother holding dumbbells in a tight parallel position (like you are driving a car). Roll your shoulders back so your are sitting tall. Without moving your elbows, bring the dumbbells out as far as you can, then return to the starting position. Perform 12 reps like this.

Move 2: Scoot back on the ball to position your lower back on the stability ball and your feet flat on the floor about 1 foot apart from each other. Keeping your upper back stable and abs tight, perform 10-12 chest flys (open arms wide parallel to the floor, then come straight up to meet each other in a slight curve).

Move 3: Pull the dumbbells in to rest on your chest (elbows out), and perform 20 ab crunches (keep your back and neck straight, eyes to the ceiling).

– Put the ball aside and move to your mat

Move 4: Position yourself in plank position (elbows on the mat, feet straight out in push up position), and hold a plank for 30 seconds.

Move 5: Perform 12 push ups (guy style!) at a moderate pace (not too fast)

Repeat circut 3 times, follow with 30-40 minutes of cardio (bike, eliptical, treadmill).

Link to Web MD article:


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This entry was posted on August 3, 2009 by in Uncategorized.
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