Quick Burn Chest Workout with Bonus Abs Sequence

Ever have one of those days when you're just not motivated to workout? But you've already drank your pre-workout and know a big birthday dinner for the hubby will be served in just a hours...so "all right already! I'm going. Let's do this..."

That's exactly the type of feeling this workout was made for. It's fast paced but man do you feel the burn. 

Hot Tip: Go higher weight than you think you can (make sure you have a good partner to spot you!) It's only 8! Just 8 reps! and if you got 8 on the set before, that means it's time to go up in weight. In an ideal world, if you're doing the right weight, you'll do the last set to failure and not even make 8. 

Quick Burn Chest Workout

• 30 Push-ups: this is your warm-up -- keep perfect form, no cheats. Do 30 perfect push-ups as fast as you can, even if you have a rest a few times.
• Barbell Bench Press: 2 sets of 8 + 1 set to failure
• Dumbbell Fly: 2 sets of 8 + 1 set to failure
• Dumbbell Pullover: 2 sets of 8 + 1 to failure

BONUS Ab Sequence

• 30 Heel Touches (you know, like the gym class kind?) Lie in a push-up position with your hands flat on the floor fingers pointing toward your heels. Keeping your fingers on the ground, slide your hands and touch the back of your heels, pulling your belly button to the floor as you crunch up.
• 20 Leg Lifts into Heels to Heaven - Lie flat with your back on the ground, hands tucked below your sits bones or holding something to stabilize behind your head. Keeping your legs straight and sucking your belly button to the floor, lift your legs up to 90 degrees. When you hit 90 degrees (heels facing heaven) lift your pelvis up pushing straight up toward your heels (don't tuck) then back down. When your butt hits the ground (controlled!) slowly lower your legs back down so you're lying flat again (controlled!) That's one :)
• 10 Push-up Position Planks with Leg Lifts (each leg)
• 45-Sec Side Plank (each side)
• 90-Sec Elbow Plank (take breaks if you need to, but get 90 seconds in with as little rest as possible) 

HOT TIP: Every time you feel like quitting count 5 more seconds. You can do ANYTHING for 5 seconds...)

That's it guys. A quick burner. Gotta love workouts like this one!