Shoulders, Chest & Back Workout; 30 Minute Challenge Day 11

This workout will keep your heart rate soaring while you build beautifully toned sleek muscle!  No need for additional cardio.  After this high intensity workout your body will continue to burn fat for hours!

There are 3 Segments in this workout - 1 for each muscle group.  Perform the strength exercises with full control and the heaviest weight possible.  Perform the interval cardio exercises at full blast!  Try to complete each segment in 10 minutes for a total of 30 minutes.  You will have to work your ass off to get these done in the allotted amount of time!

Warm Up:  Get a proper warm up!  Do an incline walk on the treadmill for 10 minutes, walk or jog in place while alternating to jumping jacks for 10 minutes, anything - just get a proper warm up!

I.  Chest

  • Push UP x 16
  • Jump Rope x 100 Rounds
  • Chest Press x 12
  • Knee Highs x 30
  • Fly x 12
  • Jumping Jack x 30
  • Push Up x 12
  • Jump Rope x 50 Rounds
  • Chest Press x 12
  • Burpee with Push Up x 12
  • Fly x 12
  • Mountain Climbers x 30
  • Push Up x 12
  • Jumping Jacks x 30
  • Chest Press x 12
  • Jump Rope x 100
  • Fly x 12

II.  Back

  • Deadlift x 16
  • Knee Highs x 30
  • Ball/Back Leg Lift x 16 - Lay with Ball under your tummy and top of your thighs.  Hold yourself stable in front of you with your hands on the ground.  Sqeeze the lower back and lift the legs off the floor to slightly higher than parallel to the floor.  Return legs to floor and repeat.
  • Heel Taps x 30
  • 1 Deadlift, 3 Rows x 12
  • Jump Rope x 50 Rounds
  • Deadlift x 16
  • Mountain Climbers x 30
  • Ball/Back Leg Lift x 16
  • Double Leg Donkey Kicks x 12 - On all 4's bring knees into chest and go up on tippy toes.  Kick both legs up and behind you as high as you can.  Repeat.
  • 1 Deadlift, 3 Rows x 12
  • Jumping Jacks x 30
  • Deadlift x 16
  • Jump Rope x 50 Rounds
  • Ball/Back Leg Lift x 16
  • Bob & Weave holding heaving weight x 30
  • 1 Deadlift, 3 Rows x 12

III.  Shoulders

  • Military Press x 12
  • Jumping Jacks x 30 holding 5lbs weights
  • Upright Row x 12
  • Knee Highs x 30
  • Alternating Anterior & Lateral Raises x 16 (8 each)
  • Mountain Climbers x 30
  • Military Press x 12
  • Heel Taps x 30
  • Upright Row x 12
  • Boxers Bounce holding 12lbs weights
  • Alternating Anterior & Lateral Raises x 16 (8 each)
  • Bob and Weave with Punch holding 5lbs weights
  • Military Press x 12
  • Jumping Jacks x 30 holding 5lbs weights
  • Upright Row x 12
  • Knee Highs x 30
  • Alternating Anterior & Lateral Raises x 16 (8 each)

OMG!  You should be totally out of breath and ready for a rest!  Hope you loved the workout!  Comment and let me know what you thought!