hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is our muscle building chest and triceps workout today’s workout uses multiple muscle building techniques they require you to have at least two pairs of dumbbells you’re going to want one heavier and one lighter pair so you can switch up your weight as needed while dumbbells are the only required piece of equipment today you will have the opportunity to incorporate either a bench or a stability ball in today’s workout if you haven’t warmed up yet go ahead and click the link up top and we’ll send you on over to our quick five-minute warm-up otherwise let’s get into it [Music] we’re starting with the two-in-one movement it’s a press to a negative fly we’re going to start with a lighter weight doing a set of 15 followed by set of 12 and 10 then 8 we’re working our way up and weight as we go get ready to perform a chest press movement I’m going to be using my stability ball Claudia is going to use their bench if you don’t have access either one feel free to perform this move from the ground so let’s go ahead and lie back it into our chest pressed position so we’re going to do a press on the way up we’re getting those hands together squeezing your chest and then when turn your palms so they’re facing inward and negative portion for the flies like bend in those elbows control the descent bring them back to starting position your hands back and press again so I know there’s a couple different components on this one but the goal of this one is to overload what you’re able to do in that negative fly so you know really the strain on this movement should be coming on that fly I want you to control that way as it comes down and then boom press up be sure to breathe if you’re on the stability ball keeping your hips up core nice and tight this just adds a little extra element of stability in core if you’re on the bench either way I’m going to keep those feet firmly planted on the ground again we’re doing 15 repetitions on this first one pressing up and then as those dumbbells are lowering you’ll net stretch in your chest got five mark and controlling that descent almost there keep it going we’re just doing this exercise to start on its own we’re breaking just long enough for you to change that weight and mix it up almost there feel a little burn going button through it two more and last one right here and last one excellent okay so go ahead and set that weight down and we need to raise that way just a little bit for your next set of twelve repetitions so I’m going to up my weight by about 20 percent when you’re doing using this muscle building technique and mixing up your weights and your reps really it’s all about this feel and experience and knowing what weights to use and if you need some times if it’s the weights too much for me I’ll keep the same weight for maybe a set or two oh yeah you don’t have to change it every time you’ll figure it out as you go and again if you just have a couple pairs of dumbbells you probably want to switch it up at the midway point correct all right so let’s go ahead and get right into it next set now this time we’re hitting twelve repetitions pressing up and again nice and controlled on that way down breathe so on this one you’re breathing in on the way down as those dumbbells are being lowered and you’re breathing out as you press up excellent keep it up this one’s working not only your chest but also hitting your shoulders your triceps as well a little extra credit on this one nothing wrong with that three keep fighting guys pushing through rep by Rep excellent work you more almost last one and done good okay so that’s halfway through this first one again I’m going up my weight we have a set of 10 repetitions coming up oh I definitely do fill those on my shoulders as well alright change it on my way like a so go up about 20% if you’re looking for a general rule of thumb how much you should be increasing if you can alright getting back into it here let’s go and start this next set in five four three two one it’s important that we take we use a little rest periods in between and just don’t just go one right into the next your muscles do need that time to recover so you can use the maximum amount of weight which in turn allows you to build muscle so they’ll break periods they’re very important they’re going to be very important throughout today’s workout if you’re used to doing some of our hit workouts yes today is going to go a little slower paced but the point of that is for you to increase and increase that weight that you’re using tomorrow don’t be afraid to push it on the weight excellent one into the next bend laughing right there excellent work okay we have just one more remaining of this I’m going to max out my adjustable dumbbells here I’m using power blocks if anybody’s wondering we do recommend these adjustable dumbbells there’s a link and available in the video description if you want to check them out some nicer space saver that’s right for sure definitely okay what do we got next that is starting here in five seconds ready position last set so this is your set to go heavy if you’re going to do it all right everything you got out there on this last one really control that lowering portion with the Flies don’t allow those dumbbells to just fly down but instead you’re really controlling that eccentric negative portion of the move and then as you press up squeeze that chest up at the top three more good one and to the next you guys got it boom your machine let’s see it come on keep it up guys almost there man last one right here that’s it last one boom ah really good nice work next we’re going to do a superset we’re going to go back and forth between an underhand dumbbell chest press and a standing low dumbbell fly so we’re going to do a set of fifteen twelve and then ten again increasing the weight as you go so we’re going to start with that underhand chest press for a set of fifteen getting into our line down position here whether you’re on your bench ball or on the ground would lie back and on this time we’re going to have our hands in an underhand position so that means palms facing up go ahead and let those elbows naturally flare out to the sides as they come down don’t feel the need to keep them in and then as you come up you’re squeezing that chest up at the top this is just a way to go ahead and hit that chest from a different angle that we don’t usually do donate a little muscle confusion here great way to spark some new growth and on this one make sure that you keep that weight over your elbows that is your source of power again breathing in on the way down breathing out more on the way up 15 in total almost there starting to feel that lactic acid kicking in pushing through it good breathe almost there and last one good good okay so we’re lowering the weight again like I said a superset we’re doing that standing dumbbell fly this is your first time doing this one I recommend a pretty light weight so you can get the feel of it it’s not an easy move and we’re going to do 15 repetitions let’s get into a staggered stance feet shoulder-width apart little bend in those elbows hands out to your side bring those dumbbells straight up using your chest and control them on the way down that’s the big key is do not allow them to just flop and fly down right but instead you’re controlling both that raising and lowering portions on wrapping in the neck squeeze that chest up at the top nice work guys again 15 reps on this one sticking with it really isolate those chest muscles don’t allow your biceps to get involved five miles let’s stay nice and under control go to work guys almost there two more and here we go last one whew this one is a killer last line perfect whoa okay so we’re going to probably raise that weight back up going to the underhand chest press and we’re doing 12 repetitions this time so raise your weight accordingly all right getting into position you never tell you how much I love moving these balls around alright go on lie back palms are facing up and let’s get right into it keep that core tight again controlling both parts of this movement not just the pressing but also that lowering face equally as important driving those palms straight up six more nice and controlled good work guys keep it up breathe in on the way down out on the way up big power two more and last one nice smooth lay down all right again we’ll keep these super sets going back-to-back here get into that low fly their minimal rest here on this one by design and keep that pace up we get a set of 12 coming up either stagger a little bend those elbows and let’s hit it right into a guide you should bring those arms out to your sides as they come down not just straight down help you to engage your chest and make sure you’re not just using your shoulders or your biceps nice and controlled again I know if you might wait here to get a big ole swing in but don’t do it come on breathe nice and controlled think about what brought you here today to begin with Kim why what are you trying to accomplish come on focus on it last one that’s perfect kill there those are effective that is for certain okay one last one of this all these underhand presses one last time raising away just a little bit here set up ten repetitions on this last one getting into position so in short this last one in five seconds three two one and right into a guy’s good gang control that descent not just the way up you don’t have to keep your elbows in tight to your body it’s okay if they flare out a little bit actually preferred helps you use chat I have more this one is flying by just ten reps on this last one almost there two more pop earn so good and last one boom perfect all right one last one of these low flies these things are burning me up good I’m still going to increase my weight feel free to do so you want to maximum gain so you do have to push yourself put yourself out of that plane kids are thinking what are you thinking Claudia going up oh she’s pushing it – all right here we go guys we’re here you’re pushing it with you rep by Rep let’s go after it right here ten times right to squeeze that chest up top three who I’m hurting already therefore that’s a bad sign five clown were right there with you guys don’t quit six nice seven push through eight Kim why come on now about how bad you want it I find how hard you want to work for it boom there it is nice next up we’re going to do a double superset we’re going to go back and forth between a fly and a dumbbell chest press without setting down the weight so first we’re doing eight flies followed up immediately by 15 presses and then you get a rest choose your weight accordingly incorrect because we’re not switching late we’re not switching weights we’re going to try our best to keep that same way to sync the whole time so find a weight that’s appropriate for you but there will be enough time in between sets if you need to drop your weight if it gets a little too heavy but that’s about all there’s time for now okay no no time for recovery okay lying back again we’re starting with a dumbbell fly so slight bend in those elbows control that negative portion on the way down all the way up and all the way down on this one good core stays tight and eight repetitions of this one and then we’re going to move right into a dumbbell chest press yes it is gonna burn as much as you think it is more all right it’s worth it though not an easy and last one okay so we’re moving right into the presses now boom 15 times not come out well don’t be afraid to get a little a little faster pace on these ones still controlled but this is more of a burnout technique come on let’s go ice control bar and the way down good good good almost there 14 and last one all right nice go and sit them down so the good news is that one’s over with the bad news is we got to do it three more three more set three more sets so three more times through that little round just a few more seconds here in between it got my chest a little bit check it out if you need to let’s get it going in three two one and zero into those flies for fifteen repetitions eight I’m sorry eight repetitions I knew that thank you see what would I do without Claudia to keep me on track over here the chest press is 15 fly is ace nice work guy and more is a brutal combination and eight trying to the press right into that press start knocking them out this is a brutal combination for your chest it just overloads it that’s where that growth comes from for sales force those muscles to adapt that trick to doing right here keep it up guys doing great stick with it high and more come on grind them out fighting through that burn you got it 14 and 15 right back up boom very good very good okay I’m gonna raise my weight just a little bit I think I went a little a little too light not by much though starting that next set in five seconds though so don’t think you’re getting an extra break just because coach took a second to raise his weight all right right into it guys let’s go right into that fly boom full range of motion nice and controlled again hugging the tree that’s it I always say on this one like Larry just said go and pretend like you’re wrapping your arms around a big ol wide tree so you don’t have them straight but at the same time you don’t have so much Bend either nice happy balance Tamar it’s a great way to isolate that chest and last one right here eight all right 15 presses you know what time is let’s go nice work guys all right here focus on what motivates you what brought you here today more what is it come on getting a little closer to that goal with every rep every movement getting they’re so focused on more you got it come on nothing can take that away from you let’s go last one 14 and 15 right here last one perfect all right that way it was more appropriate I’m feeling it feeling it guys I hope you are too I’m going to stick to right why Matt all right that’s good we got just one more set of these again not much break let’s break for five more seconds that’s it shake it loose if you got to the last set of this crazy superset crazy good she must mean crazy effective crazy effective 301 hope I was already going all three mature she was excited she was pumped up come on keep that energy high guys during this workout you got it stay positive you can do this all day long come on you got it nothing can stop you nothing can stop you oh seven and eight right here perfectly that’s not got those 15 presses right into it nice full range of motion so give me these little baby ones where you’re going halfway up halfway down really got to go all the way down if you want more engage those chest muscles which one oh you do oh you got it right through last set right here almost there five more and twelve [Music] fourteen last one Oh fifteen whoo excellent job alright next we have this pretty killer burnout Claudius super excited aren’t you that’s our excited we’re going to do a one and a quarter push-up so we’re going to go all the way down is one glad to do it for knees her knees I’m doing it up top and then we renew an extra quarters here come quarter the way up back down and then all the way up so it’s one quarter down back up we’re going to repeat that for 30 seconds you’re gonna get as many in as you can and then we’re going to take a 15-second break repeating that three times the purpose of this is to burn you out so give it everything you got let’s go now you know I was excited now you know let’s start this in three two one right into it one quarter back up and again just getting as many as you can and a lot of time period let’s just put extra emphasis on your chest take your chest pull double duties while I was down there in that bottom position keep the core nice and tight on this one and just empty that tank out giving it everything you got we got ten more seconds if this first set come on keep it up three two one zero nine okay that’s one time down this break is going to go quick take a couple big deep breaths we’re going to get in a right now come on right there with you cloudy and we’re all fighting with her guys three two one you got it let’s go Oh mcgann 30 seconds again just the tension of this is to totally wipe you out so if you’re a master at push-ups and this is too easy put your feet up on something make it harder but find a way to get it done come on sticking with it guys on your knees that’s okay just get as many as you can doing this one now four five four three two one zero whoo we’re feeling it right there with you we’re not giving up though don’t pause this video don’t give up give it everything you got I can’t pause I wish I could we can’t pause I can right there with you guys let’s do this one now in five four three two one last set of these come on grind them out guys what you got prove it to yourself on this one squeeze that chest as you press up come on everything you got put it all out there on the line no holding back let’s go one of the next get that full quarter at those extra quarter push up at the bottom let’s go ten more seconds almost there come on right through fight through five four three two one and zero way to finish strong all right we’re not quite done yet we have just one last set remaining we’re going to do a push up hover so we’re getting down in the bottom push-up position and then we’re just going to hold Oh 30 seconds kins let’s go right here hold and breathe try your best to stay down in that negative position but anytime you need to come up and rest you can do so but we’re trying our best just to hold it and if you come down you need to break for a second come right back up get back into it just make this workout your own but keep fighting don’t quit right to the end right to the end you got it guys chest is burned we run two guys who hundred second back up and into it come on that’s it we just have 15 more seconds that’s it fight through don’t give up don’t give up oh come on we’re right there with you guys right there with you five four three two one zero ah that exercise did its job alright we’re going to get started with four sets of eight of a diamond push up so this push up really concentrates on those triceps really isolates them we’re going to put our hands in a diamond position nice and close together Claudia’s going to do this one from your knees I’m going to do this one on my feet but you could also do this one with your feet elevated on your bench or chair it’s going to allow those elbows to come out to the side keeping your core and back straight we’re doing eight repetitions alright let’s get into it in three – one and begin nice and controlled doing the best you can to get a full range of motion these are tough even from the knees this is a tough move keep that core tight back stay straight come on you should have breathe in on the way down breathe out on the way up last line excellent okay so it’s a short break just enough time for those triceps to get a little bit of recovery in and we’re moving right into that next set so again four sets in total this one’s back to back to back to back all right let’s go get in position now and three two one next eight repetitions begin all the way up all the way down excellent Aiken truth whatever you do do not hold your breath on this one again breathing in on the way down and exhale on the way up last one right here good okay that’s halfway done my triceps are already feeling it yeah that’s my favorite it’s only one of the worst ones every translation one of the best words ever I mean it we are we’re all going to love the way our triceps lock but it’s terrible all right here we go next one and three two one begin again full range of motion on this one keep that back straight core stays tight nice work and if you started on your feet you need to drop your knees totally okay encourage you to make this workout your own almost there fight through it guys that’s one right here all right wait finish strong I got just one more of these that’s it sometimes these bodyweight ones are the biggest killer hey-ya if you think about it holding on to some dumbbells isn’t gonna be as heavy as moving your own bodyweight all right last one right here finish strong guys let’s go in three two one right into it not explode range of motion think about what brought you here today to begin with what is it could be an important theme throughout today’s workout staying focused on your why come on let’s go three more almost there last three only two more let’s hit it boom just one more you got it you got it excellent nice work next we’re going to do a killer superset we’re going to do two exercises back to back first we’re going to do a dumbbell tricep extension followed by a dumbbell narrow press I’m going to do the moves from the floor but if you do have a bench feel free to grab it and you can do them from your bench we’re going to do each exercise for a set of twelve ten and then eight we’re going to be working your way up and wait as you go through getting a little bit heavier every single time so on this dumbbell tricep extension we’re going to do it with a three one tempo which means we’re going to take three seconds on the way down one two three and then one second on the way up again hitting that one for twelve repetitions here we go three two one begin palms or face one another only bending at those elbows nice and slow on the way down one two three and up good one two three one on the way up you got it good keep that pace up throughout the course of this set I know it can be tempting to really pick up the speed as you go but you’ve got to take it slow one two three up good posture face with one another really focus on just bending at that elbow not allowing any other muscles to take over by just bending at that elbow we really isolate those triceps muscle building is really all about time under tension it’s two more guys so by using this slow technique really allows you to get that time under tension last one all right now we’re transitioning right into an arrow press so keep those elbows in down and up press keep those elbows and your chest will get hit a little bit on this one but really you’re not hit those triceps so we’re hitting 12 repetitions on this narrow press again one right into the next you’re breathing in on the way down out on the way up keep those elbows and upper arms tucked to your sides now help allow you to get more concentrate on those triceps one more right here boom guys excellent okay you can set those weights down so that was our set of 12 of each and now we’re going to move up and wait just a little bit for this next set of 10 of each you decide what weight is right for you maybe you’ll keep the same weight this time and move up and wait the next time again it’s all about making this workout your own you see I’m using my adjustable dumbbells here these power blocks if you’re interested in them we do have a link in the video description you can check them out okay I’m getting in ready position set of 10 of each exercise getting a little harder every time here we go three two one again control that descent and one on the way up excellent again as those triceps get fatigued it’s going to be just that much harder to control that negative lowering phase so you just really need to concentrate on it that much more excellent breathe guys whatever you do do not hold your breath halfway nice going to fly by right here when those triceps start to burn and catch on fire and just remember that’s just that lactic acid just that muscle fuel that your muscles use creating that nerve response you don’t have to listen to that burn you’re stronger than that burn right here last one right here guys then we’re going to transition right into that narrow press here we go ten presses going one two three keep it up full range of motion all the way up all the way down keeping those elbows in you got it almost there last one I’m done okay let’s set those dumbbells down all right so that was the second one two down one to go with it next set word performing eight repetitions of every one I’m going to go up and wait just a little bit so we’re taking just long enough a break for you to adjust your weight accordingly we decide what’s right for you we have eight repetitions of e to claudius whipping out the big the big dogs for this one all right here we go guys let’s go last bit of these volume through that burn three two one control that way down excellent job and I hit all three tricep heads today breathe nice and controlled on the way down I know it’s easy to forget about that part specially lay weights get heavy but control them one two three up two more come on almost there here we go last one right here all right hit those eight presses let’s go one right into the neck skill one two three four keep it up five almost there six seven last one eight whew steps are starting to feel good all right we got another superset coming up for this one we’re going to need either your bench or your chair we’re going to do a seated dumbbell tricep kickback for the first one and then we’re going to do a dumbbell about extension for the second one we’re going to do both of these first set of twelve ten and then eight just like the last one working our way up in wait let’s sit down at the front of your chair or seat like you to bend over a 45 degree angle first we’re going to do is raise those elbows up so your upper arms are about parallel to the ground now we’re going to perform a tricep kickback alright we’re doing this one for 12 repetitions let’s go in three two one and begin and again using that elbow as a lever or as a hinge and only bending from that elbow keep those palms facing inward you should have breathe squeeze those triceps up at the top you have two more almost there squeeze those triceps last one and done all right excellent using that chair going to move it out of the way otherwise you go ahead and continue to use your bench we’re going to lie down on our backs performing a dumbbell elbow out extension so on this one palms are facing forward and keep those dumbbells touching one another and allow them to drop down elbows come out and then extend straight back up for 12 repetitions it’s right over your chest correct all right right into it starting in three two one begin again key on this one is to keep those ends of the dumbbells touching as the dumbbells come down really isolates those triceps doesn’t allow any other muscles to get involved we don’t want to turn this into a chest press or while your shoulders you get involved again hitting this one for 12 repetitions almost there breathing in all right guys breathing in on the way down out on the way up last one excellent all right I was probably a little too light on that first one so I’m definitely going up on this next one at our set of 10 repetitions coming up so those triceps kickbacks all right let’s get you at my seat over then over on that 45-degree angle elbows are up and let’s hit it for ten repetitions begin full range of motion squeeze those triceps up at the top there we go this weights a little more appropriate weight I’m feeling it guys hope you’re feeling it too let’s go that challenges the feeling of change happening that’s what Oh last words can go by fast all right right into it going through the ground or lying down on your bench dumbbell elbow out extension ten repetitions it’s a pace up and to the dumbbells are together and begin drop them straight down and back up good again don’t be afraid to change the weight as needed it’s encouraged you want to build serious muscle you can’t be afraid to go heavier on the way nice work guys and repetitions on this one you’re almost there guys you have two more after this and one last one and done good okay I am gonna stay with my weight and I’m gonna go heavy I’m going to go up again okay last set of eight repetitions for this next one again you choose that weight that is right for you and you come back next time you get a little bit heavier that’s what it’s all about just that little bit of improvement every single time progress all right whoo this is going to feel good I already tells us about picking up these dumbbell alright let’s go eight repetitions in three two one and begin full range of motion squeeze those triceps up at the top halfway try your best to avoid swinging Mills dumbbells and it would be easier if you did when guys and nice okay to the ground we go or line down on your bench last set of these elbow out extensions for eight repetition getting started and three two one zero actually ends of those dumbbells stay together get nice full range of motion control that descent that lowering phase don’t just allow the dumbbells to fly down but instead really control three more flying through that burn guys let’s go you’re stronger than that burn you got it one into the next last one excellent alright guys I got good news and I got bad news the good news is you’re almost done with your triceps mm-hm the bad news is we’re going to finish up with a tricep pop up burnout so we’re going to do a Tabata style burn out 20 seconds of work ten seconds ten seconds of rest we’re going to do that four times Cullotta is going to do this one for your knees I’m going to do it up top they’re both tough we’re going to go ahead and get those hands out in front of you so not in line with your chest if they normally would for a push-up but instead out in front hands are just shoulder-width apart you’re going to drop those elbows in and down to the ground and then back up we’re going to do that for 20 seconds straight then we’re going to hit a 10 second rest repeat four times here we go we’re going to get started and five four three two one zero here it is put it all out there guys the name the game is getting as many good form repetitions in as you can being sure to breathe keep that core tight back straight elbow stand don’t allow your shoulders or your chest to get involved three two one zero all right ten seconds rest I promise you this ten seconds is going to go by fast so don’t go too far shake it out getting started in three two one right into it so that’s one down three to go I’m can you get guys want you to challenge yourself here at the end if you versus you looking in that mirror because that is where your competition is you got it keep it up almost there four three two one even I’m good that’s half way down two down two to go home and buy are you so good two one zero go it burns so good that’s right Claudia here we go elbows stay in don’t allow them to flare out and if you start it on your feet you need to drop to your knees that’s totally cool just keep moving don’t hit that pause button don’t give up you got it almost there go three two one zero all right we just have one last one give those arms a good shake one more that lactic acid moving three two one let’s go last one you got this guy pushing through lets goes what you came here for come on fighting to the end here fighter not a quitter let’s see it right here last ten seconds what do you got put it all out there come on come on come on three two one zero AHA nice or not nice work right oh yeah nice work out there and I guess it wasn’t terrible survive our life I there’s a little better thank you so much for working out with this today if you like this workout you’ve been working out with us for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page we can find out more of a hike and support our mission keeping these great workouts free and if you enjoyed this workout routine with us today we ask that you would have a big thumbs up and please subscribe to our YouTube channel that way you never miss a workout from Hospit make sure to check out has become a rib hundreds of free workouts just like this one a free meal plans on our free complete fitness program and if you are on snapchat Twitter Instagram Facebook like us follow us tweet at us because we want to connect with you thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next work

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a chest and triceps workout this workout is divided up into two parts first we’re going to hit your chest and then we’re going to hit your triceps the only equipment required for this workout today is a pair of dumbbells now the way that you’ll use will be dependent upon your fitness level follow along with me for the intermediate through Advanced exercises and follow me for the beginner modification if you haven’t warmed up yet go ahead and click the link up top and that will send you over to our quick five minute warm-up otherwise let’s get it going it’s okay we’re actually going to start down on the ground and we’re going to do a hand release push-up so I’m going to do it from up top of my feet Claudia is going to go ahead and do it from her knees so that’s why she set up her mat so hands shoulder-width apart we’re going to go and bend at the elbows lower your body all the way down bring your hands up and press back up so it’s a hand release push-up we’re actually totally bringing our hands up off the ground on this one so you’re forced to press up from a dead stop position bring that core up with you keep your core tight on this one it’s really easy to like just press up and then let your butt hang behind you but don’t do that bring those hips in that core up with you along the way making sure to breathe all the way up all the way down you’re going to notice we’re not going to count reps today but instead we’re just going to get as many done in the allotted time frame good that much more on this first one keep it going I know we’re jumping right into it soft born today and three two one zero good okay we are going to need your dumbbells for the next one we’re staying down on the ground we’re moving into a lying dumbbell fly so we’re lying back feet are planted on the ground a little bend in both elbows we’re going to spread your arms lower the dumbbell stretch your chest all the way down and then squeeze your chest bring the dumbbells back together so stressing your chest keeping a little bit on those dumbbell or bending your elbows and pull them back together really feeling that chest stretch on this one and be careful not to bounce your arms off the ground at the bottom of the position definitely be easier just to let them flop get a little rebound going but we really want you to avoid that today control the dumbbells throughout the movement till that chest engage as it stretches and contracts up at the top now you notice we’re both doing the same movement on this one so it really just comes down to you choosing a weight that you feel comfortable with to encourage you to make this workout your own today good there’s many reps in as you can a lot of time period you start to feel comfortable with it you pick up the pace a little bit that much less than this one we’re almost there let’s go for 10 more seconds on this one good 5 4 3 2 1 nice ok dumbbells to the side moving into another push up variation this one specifically really targets the chest we’re going to have your fingers out on this push up variation hands are a little bit wider than normal finger out push up let those elbows come out to your side as you lower your body and press back up again you decide if you want to be up on your feet or if you need to be on your knees for this one okay nice and controlled to lower your body and see your elbows get to about a 90 degree angle and back up good starting to feel it now anytime you know claudius it out feeling it as when she’s getting tired good usually when I’m quiet it is he is usually when you’re quiet I don’t want anybody to hear me suffer although they probably would love to well unfortunately I don’t have that luxury keep it going guys you got it squeeze that chest up at the top stretch and squeeze good let’s go for just five more seconds four three two one zero and we are done with our not one really stinks grab one dumbbell we’re on our feet we’re going to keep this pace up we’re doing a spin press squeezing the dumbbell on either side arms extended out in front of you squeeze it as you pull it in and press it out won’t you try your best to keep your arms parallel to the ground and keep squeezing don’t just hold it good actually squeeze and force that chest to engage good my chest is starting to feel it yeah listen really it’s not feel that good after those put up feels amazing I love when people are like how do you work your chest without getting down on the ground for push-ups yeah good answer right here you really can’t squeeze good making sure to breathe guys keep it up fight you through that burn our arms are burning too you’re not alone keep it going it’s going ten seconds on this one fight through it fight through it you got it almost there in five four three two one zero okay let’s go to the ground okay doing a dumbbell floor press we need both dumbbells for the next one the line flat on our back you would put your feet down for balance so we’re just going to do a standard floor press or chest press lowering the dumbbells trying to keep them over your elbows not bouncing your upper arm off the ground lower them and press them back up all the way up all the way down now ideally we have a bench for this one and we could get a little bit rate more range of motion in our chaps if you have advantage feel free to use it otherwise getting down on the ground works great too good pushing through getting as many reps in as you can and that a lot of time period but again being careful not to bounce those arms achieving yourself on idea nice work keep it moving pushing through all your chest shoulders and triceps or probably starting to catch on fire a little bit that’s alright that’s just that lactic acid starting to burn you can fight through that signal don’t listen to it your muscles got plenty left just keep it moving all the way up all the way down nice good good good keep look go another ten seconds on this one how many reps can you get let’s go push your pace guys push the pace breathe you got let’s go five four three two one zero good okay next we’re moving into a dumbbell pullover so again from the ground I’m going to do an ISO hip up we’re actually bring my hips up or quad easy to keep her hips down you choose which one is right for you today both palms are facing one another slight bend in the elbows bringing those dumbbells all way back feel that stretch and pull back over until your arms are perpendicular to the floor good breathe and if having to ace is too much for you and you need a drop one you can just go ahead and move it back with just one dumbbell and just right on over your chest again important you just make this workout your own guide being careful not to bounce that or bounce your dumbbells off the floor either a light tap and if you don’t quite have the mobility to go all the way back without causing pain in your shoulders then maybe you know half the way back here and forward is okay the fact this exercise will actually help you improve your mobility so you’ll get a little better at it every time just keep coming back repeating it you’ll get a little bit better every time nice work keep it up let’s go ten more seconds on this one almost there almost there breathe you got it let’s go five four three two one zero nice all right so we’re only going to take a 10-second break that’s the end of round one so you pretty much just have enough time to turn around and get ready for these hand release push-ups one more time through so we’re up in push-up position hand three two one drop it all the way down release hands up and press up so the second round now that you’re a little more familiar with the movement you try to pick up the pace put it all out there give it everything you’ve got no holding back let’s go let’s go out there and get it three nice one wrap right into the next keep that core tight make sure to bring your hips up with you do not let your hips sink down to the ground so one into the next three you got it keep it going guys you’re doing great right through that burn there’s definitely one of the tougher ones today go one right into the next almost there let’s go ten seconds last ten seconds how many can you get how many can you get good five four three two one ah zero Oh horrible dumbbell flyes the neck getting right into position grab both your dumbbell no break no stalling let’s go one fly right into the neck a little bend in those elbows like you’re wrapping your arms around the tree and squeeze that chest up at the top good work keep it up you got it getting a little bit better with every rep focus on what brought you here today whatever that is whatever goal you’re working on think about it be there right now how to use it throughout your day good stay focused one wrap into the next breathe feel that stretch and squeeze you got it you got it good no letting up no letting up let’s go ten more seconds that’s it play through it come we loose go five four three two one zero ok dumbbell to the side we have our last set of push-ups for the day hello fingers out push-up so fingers out this time again rope hands are a little bit wider than normal or all the way down all the way up bring those elbows to a 90 degree angle feel that chest engage good you got it guys think about what brought you here today you can do it they focus they motivated keep pushing yourself because nobody else is gonna do it for you all comes down to you all in your head right here no giving up good pushing through pushing through we’re burning to thousands maybe millions at home all that same burn you’re not alone we’re fighting through right here let’s go come on half a tribe let’s go what you got what you got let’s go five four three two one zero up on our feet we need one dumbbell we got spend press mag handles up squeeze that dumbbells bring it into you squeeze and press it out this one’s pretty deceiving I’d say uh yeah like it doesn’t look like much when you combine it with everything else it’s definitely worse good you got it guys we don’t have much laughter you’ve been saving it now’s the time to put it out there no more pushing no I push cross that off the list can you tell those are Claudia’s favorite just keep that in mind come on Stephan I get you through this let’s go they focus you got it good job guys let’s go ten more seconds on this one time is flying by flying by gooo and five four three two one zero to the ground we go and you both dumbbell we got dumbbell floor press depending on the weight you chose today you’re just gonna go fast on this one or struggle to get just a few reps out either way what’s important is you just keep moving don’t pause this video don’t take a break you have to switch to some of the easier modifications that’s okay we just keep going you got it we’re going hard and fast today very eficient workout getting a lot done in a short period of time good job guys good job keep it up three the halfway done with this one already nice work good keep grinding keep grinding you got it let’s go ten more seconds on this one that’s it you can do anything for ten seconds come on let’s go don’t give up don’t slow down you got it let’s go five four three two one zero or right into the pullover so rules up so hips up if not this is it start pulling over no break one right into the neck slight bend in those elbows feel that stretch and pull over this one not only works your chest but also get a little added bonus of getting some back in and if you’re doing the ISO version you get some glute answering core hitting a lot of muscles with this one exercise you got it good for guys no shame if you got to drop a dumbbell no shame if you got to switch it to one that’s very true just keep moving that’s what it’s all about don’t give up come on not cheating me if you do cheat yourself don’t cheat yourself let’s go you’re better than that they’re worth more than that let’s go this is it last set let’s go ten more seconds that’s it so close here it is here it is let’s go five four three two one zero and now I’m going to be doing a dumbbell crusher press where Claudia’s going to do a dumbbell Close Grip press the difference is I’m actually at the same time as I raise and lower the dumbbells I’m pressing them together but we’re both going to keep our elbows in throughout the whole press when we’re on the bot the bottom of the movement your upper arm is up against your side nice and controlled on this one all the way up all the way down now we’re not going to count any repetitions today it’s just about getting as many reps in as you can in this a lot of time period we just encourage you to work at your own pace good breathe all the way up all the way down nice we’re going to hit all three tricep heads today so we’re going to hit your triceps from all angles almost there and five four three two one zero excellent okay set your dumbbell to the side turning over we’re in a push-up position I’m going to come up onto all fours where quality is going to be on her knees go ahead and walk your hands out a little bit now drop your elbow straight down keep your elbows in and then pop up this is a triceps pop up it is a very challenging move if you’re having trouble doing it from on your feet no shame and dropping down to your knees good this one really isolates your triceps great body weight movement to do so keep those elbows in and ideally you’re really just bending at the elbows not allowing any other joints or muscles to get involved and definitely don’t try to keep up with our pace guys if you can only do five in this time frame then is okay work your way up yes make this work out your own excellent it’s a tough one who’s starting to burn me here we go let’s go five four three two one nice okay back to our backs we go lying down on our backs we’re both doing the same move on this next one we’re going to do a reverse dumbbell tricep extension so dumbbells are facing backwards slowly lower your hands and come back up we’re just bending at the elbows keep those elbows straight up in the air careful not to drop the dumbbells on your face stay nice and under control on this one you don’t want to just let them fly down throw them back up but really focus on the movement on this one good breathe you got it keep moving guys get that upper arm perpendicular to the ground so let’s keep those elbows pointed straight in the air as you lower the dumbbell nice work keep it up just a couple more keep breathing keep pushing let’s go and five four three two one zero all right keeping your dumbbells but we’ll coming up onto our feet we’re going to bend over on about a 45 degree angle bring those upper arms up and then we’re going to do a pronate tricep kickback again Claudia and I are doing the same movement on this one so to modify it just use lighter weight this is our fourth exercise in a row on those triceps and they’re going to start taking a beating here so if you need to you can lower the weight but we just encourage you to keep moving keep that upper arm parallel to the ground elbows up and try your best to only bend at the elbows so you don’t want to be swinging them forward swinging them back actually good you got it keep grind and keep grinding let’s go not much left that claudia is regretting grabbing those eight pound dumbbells about right now how’d you know let’s go 5 4 3 2 1 okay Dumbo setting down to back to the ground we go we’re going to go into a diamond push-up so Claudia is going to be on her knees I’m going to go up on my feet making a diamond shape with their hands elbows stand lower your body and back up nice and control and for this movement if the diamond push-up is still a little too difficult for you and that’s okay you can just do a closed grip pushup which is still a challenging movement good excellent work keep pushing guys make this workout your own you got it it’s that time the workout where it becomes important to focus on what motivates you focus what brought you here today in the first place whatever that may be whatever brought you here is what’s going to get you through this workout when it gets tough it’s all about that mental toughness come on let’s go three let’s go five four three two one and zero nice all right so it’s just a short break go ahead and shake out those arms I know ours are on fire as well they are and I actually didn’t have to reduce my weight to some five pound dumbbells but we need to drop your weight right now now is the time to do it go time just 10 more seconds we’re going to get back into it so we’re going to drop down to the ground remember that first one was either the dumbbell crusher press or the clothes get grip fresh press that is a tongue twister all right so I’m pressing together Claudia’s just going to go ahead and keep our elbows in and to10 get it going good keep those elbows in and again work at a pace that you feel comfortable with make this workout your own excellent work and if you know you end up doing most of Claudius today or half-and-half whatever maybe just come back repeat this workout get a little bit better at it maybe you’ll do some of the more some of the harder modifications maybe you’ll be able to increase your weight but you know your fitness doesn’t come overnight just all about those small little daily steps add up to big results breathe keep going not much left on this one this workouts going to be over with before you know it let’s go three two one and zero okay set those dumbbells off to the side for turning over moving into that triceps pop up I’m up on my feet Claudia is on her knees but either way we’re keeping our elbows in just bending at those elbows drop on our bodies down you’re going to get some core work in on this one as well so boost be sure to keep your back straight you want your butt up in the air and you don’t want your butt turn hips thinking either good breathe this is a definitely a killer come on let’s go you got it guys you got it stay strong remember what brought you here today never told you it was going to be easy but it will be worth it I promise you that let’s go come let’s go let’s get this one for just 10 more seconds you got it you got it you can do anything for 10 seconds including this almost are let’s go five four three two one zero who are backs we go alright we have that reverse dumbbell tricep extension so lying on our back palms are reversed just bend at the elbow and straighten the arms back up good read on this one try your best to keep those elbows straight keep them from flaring out as well good the last thing you want to do is turn this into like a like a press we’re here but instead keep that upper arm perpendicular to the floor good whoo darn the burn burn so good yeah it feels good that’s how it’s okay though that’s how we know it’s working has fit tribe where you at tribe let’s go come on we’re all burning together all fighting together right here let’s go four five four three two one nice okay up on our feet not much left come on we got that pronate tricep kickback bent over elbows are up and then only bend at those elbows nice and controlled trying your best not to get a big swing involved and do what you had to do to keep moving but try your best not too good remember there’s no shame in reducing the weight if you need to but just try to keep moving excellent you got it guys you got it and it’s okay triceps I feel like it’s always one of those areas of the body that can you easily neglect so it’s true there’s definitely not a strong of biceps right at least for me well you know they get overlooked biceps are more of a sexy muscle it’ll work come on let’s go let’s go five four three two one whampire finishing strong go to the ground we got those Diamond push-ups that’s it right here guys that’s it let’s get after it diamond or close grip pushup whichever is easier or not as whichever wall whichever one is right for you let’s go with that one you can get through there here we go there it is come on is it right here guys what he made of right here it’s all mental toughness at this point trust us anybody doing this workout your arms are all on fire they’re all burning ours are and all thousands of people doing this all on fire the question is are you going to keep moving I use mentally tough enough just to fight through it for just another 15 seconds that’s it 15 seconds I’ll tell you what you start challenging yourself with something like this you get through 15 seconds of this you can get through anything that life has to throw edge let’s go out five four three two one zero excellent work oh I don’t know if I can do the high-five oh I was one of the hardest high fives ever done notice I may be able to carry my child language took thank you so much for working out with us today if you like this workout you’ve been working out with those for a while and you’re starting to see some results we encourage you to please go check out our patreon page you can find out how you can support our mission of keeping these great workouts free and also if you did enjoy this workout with us today then we ask that you please give this video a huge thumbs up and subscribe to our YouTube channel so if you never miss a workout from husband make sure to check out has bit comm for hundreds of free workouts free meal plans and free complete fitness programs go check it out it’s all free do we mention that thank you ma’am also please find it on your favorite social media channel whatever that is if you’re on Facebook Twitter Instagram snapchat connect with us because we want to connect with you thank you so much for working out with us today it’s been our pleasure to serve you thank you for the opportunity I’m coach Kozak and I’m Claudia and we will see you your next workout