Chest/Triceps Cardio Circuit

Chest/Triceps Cardio Circuit is a cardio + strength circuit workout that alternates chest or tricep strength exercises with cardio bursts. Cardio + strength workouts are my absolute favorite types of workouts and Yvette Bachman continues to deliver some of the best I have ever done. Between yesterday’s workout (Step Cardio with Legs/Shoulders and Back) and this one, every muscle group in my body has been worked except biceps. And since it is an ancillary muscle it always gets some work anyway when working other muscle groups.

There were some form problems in this workout that Yvette was trying really hard to correct but without success. At least not during this workout. For some reason the exercisers couldn’t keep their elbows close to their sides during triceps push ups. She did try, though! She probably needs to work with them outside of the class. But it is something people doing this workout should pay close attention to since apparently that is very challenging for some people to master (keeping elbows close to sides when doing a tricep push up).

This is one of her longer workouts but you can make it shorter by ending the workout after #55. That is the last strength exercise in the workout (#54 tricep push ups) and that is around 59:30. After that is 20/10 cardio (20 seconds of work, 10 seconds of recovery). So scrub forward to the stretch and you will have a 62 minute workout. But I just got out of bed 10 minutes earlier this morning and did the entire workout. I always love little finishers at the end so it was worth it get up a little earlier this morning.

Chest/Triceps Cardio Circuit is 67:30 minutes long; 10 minute warm up and 2:30 minute stretch. Equipment: step @ 8 inches (2 risers) set up horizontally, sliding devices and various dumbbells. Yvette was also wearing weighted gloves (I wore weighted gloves, too). The workout begins with 40 second cardio intervals alternated with strength work done for 8-12 reps. Halfway through you get a 30 second water break and when you start up again, the intervals are now done for 30 seconds (strength is still 8-12 reps). Starting at #55 (after tricep push ups) the intervals are reduced to 20 seconds of work. The dumbbells listed below are what I used.

1. 2 push ups w/ hand on step, jump feet into wide squat, quarter turn jump squat, jump back to facing step; alternate which way you jump
2. Shuffle 3x to side + one jump
3. Chest press, 8-12 reps (30# DBs)
4. Low squat step to side + one jump
5. Valley press (start w/ DBs at ribs, elbows bent, push DBs out straight in front of you at chest level), 8-12 reps (1o# DBs)
6. Burpee w/ hands on step + tuck jump
7. Sliding plank jacks w/ push ups
8. Side to side jump 3x + one jump in place
9. Chest fly w/ reverse crunch, 8-12 reps + 5 more chest flys w/out the crunch (18# DBs)
10. 4 lateral jumps + one burpee (hands on floor); ends in plank jumping feet in and out under body 8x
11. Front raises w/ palms facing ceiling, bring ends of DBs together in front of chest, 8-12 reps (10# DBs)
12. Line to line jumps (side squat jumps side to side, touch fingers to floor when squatting)
13. Incline chest press with nothing behind you (you are leaning torso back while sitting on step–works your core, too), 8-12 reps (10# DBs)
14. Jacks while swinging arms side to side
15. Overhead tricep extensions, 8-12 reps (one 30# DB)
16. Start behind step and to the side, jump on floor to center of step, jump onto step and land in squat, squat pulse 3x, jump off and jump to other side of step on floor (T jumps); ends w/ squat pulses on step
17. One arm overhead tricep extension w/ stationary lunges, 8-12 reps (one 10# DB)
18. Burpee w/ hands on step, jump on step landing in squat and pulse 3x
19. Repeat #17 on other side of body
20. Corner to corner hamstring curls on step
21. In straight arm plank, do a row into a tricep extension, alternate arms, 40 seconds; ends w/ plank hold for 10 seconds (10# DBs)
22. Lateral jumps over step side to side w/ jack arms (one foot always on floor)
23. In crab, alternate raising one leg and touch opposite hand to foot
24. A step + 2 jacks
25. Skull crushers, 8-12 reps (12# DBs)
26. Burpee w/ hands on step + 8 high knee runs
27. Tricep push ups, 40 seconds
28. Corner to corner insole taps
29. 30 second water break
30. Repeat #3
31. 3 shuffles to side while also side punching + one cross punch, alternate sides
32. Repeat #1
33. Alternating side lunges, between each side lunge do 2 jacks
34. Repeat #5
35. Punch down + side kick
36. Repeat #7
37. Shuffle, shuffle, squat (shuffle to side, touch floor when squatting)
38. Repeat #9
39. Repeat #35 on other leg
40. Repeat #11
41. Pulse squat 3x w/ one foot on step, lateral jump over step, repeat on other side
42. Repeat #15
43. Step on side of step while other leg steps out to side on floor, alternate sides
44. Repeat #17
45. Circle taps (side step taps while circling arms)
46. Repeat #17 on other side of body
47. Corner to corner power 3s
48. Repeat #21
49. 2 corner to corner knees + 3 knee repeater
50. Repeat #23; ends w/ fast tricep dips
51. 2 jacks + squat jump to corner of step (one foot on step, one on floor), alternate sides when squat jumping
52. Repeat #25
53. Corner to corner L steps w/ knee pulls
54. Tricep push ups
55. Burpee w/ hands on step + one squat jack
56. Shuffle, shuffle + knee raise while clapping hands under thigh
57. Jump squats while bringing clasped hands from overhead to between legs (attacks)
58. Mountain climbers
59. Air climbers (run in place while punching arms overhead)
60. Squat jumps while swinging arms from side to in front of body
61. Plank swimmers (straight arm plank w/ breath stroke arms)
62. Marios (alternating step knees w/ a hop)
63. In crab, raise and lower hips and when hips are raised, reach arm over opposite shoulder
64. High knee runs

For more info on Yvette Bachman and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.