DIAMOND Chest & Core Workout - Advanced | EPIC Heat - Day 18


The timer will be on for 40 seconds of work, 20 seconds rest however as we progress through the workout, the 20 seconds rest could be a hold or push ups for example! It will all be on screen for you to follow along! CHEST PRESS CHEST PRESS CHEST PRESS X1 REP SLOW PUSH UP! FLYES FLYES FLYES X1 REP SLOW PUSH UP! HOLLOW EXTENSION HOLD! HOLLOW EXTENSION HOLLOW EXTENSION HOLD! HOLLOW EXTENSION Staple: DIAMOND PRESS X1 REP SLOW PRESS! DIAMOND PRESS SIDE PLANK TO PUSH UP (all same side) SIDE PLANK LIFTS! SIDE PLANK TO PUSH UP (same side) SIDE PLANK TO PUSH UP (switch side) SIDE PLANK LIFTS! SIDE PLANK TO PUSH UP (same side) Staple: DIAMOND PRESS X1 REP SLOW PRESS! DIAMOND PRESS DEADBUG ONE SIDE HOLD! DEADBUG SAME SIDE DEADBUG SWITCH SIDE HOLD! DEADBUG SAME SIDE Staple: DIAMOND PRESS X1 REP SLOW PRESS! DIAMOND PRESS SIDE PLANK TO HOVER(all one side) HOLD! SIDE PLANK TO HOVER SIDE PLANK TO HOVER(switch side) HOLD! SIDE PLANK TO HOVER Staple: DIAMOND PRESS X1 REP SLOW PRESS! DIAMOND PRESS Finisher: 40 SECONDS PLANK 20 SECONDS PUSH UPS 40 SECONDS PLANK 20 SECONDS PUSH UP PULSES Even though this is a chest workout, your triceps will be working alongside front delts! During the core exercises, think about ‘bracing your core for impact’ ie. if you were about to be hit in stomach area.




 

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