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Legs & Chest Power Session

Build serious chest and leg strength using your own bodyweight and rings. Expect a satisfying burn as you power through explosive lower body moves and chest-sculpting push-up variations!

robbo

Created by

robbo

Workout Breakdown

Warm-Up

1

Jump Rope

1 set × 120s

2

Leg Swing

1 set × 15 reps

3

Arm Circle

1 set × 15 reps

4

Squat

1 set × 15 reps

Chest

4 circuits
1

Push-Up - Rings

1 set × 10 reps

2

Push-Up (Wide)

1 set × 12 reps

3 circuits
1

Ring Fly

1 set × 8 reps

2

Push-Up (Diamond)

1 set × 10 reps

1

Dip (Parallel Bar)

3 sets × 12 reps, 12 reps, 12 reps

Legs

4 circuits
1

Jump Squat

1 set × 12 reps

2

Reverse Lunge

1 set × 10 reps

3 circuits
1

Split Squat (Bulgarian)

1 set × 10 reps

2

Glute Bridge

1 set × 15 reps

1

Wall Sit

3 sets × 45s, 45s, 45s

Finisher

1

Jump Rope

3 sets × 30s, 30s, 30s

Cool Down

1

Quad Stretch

1 set × 30s

2

Chest Doorway Stretch

1 set × 30s

3

Seated Hamstring Stretch

1 set × 40s

4

Child's Pose

1 set × 40s

Legs & Chest Power Session - Bodyweight Fitness | Bodyweight Fitness