40 Min Chest & Back Strength + Sprint: Day 22 of HR12WEEK 5.0
Heather Robertson- Duration
- 39 min
- Level
- Intermediate
- Body Focus
- Upper Body
- Est. Calories
- ~275 kcal
Chest and back in 40 minutes: two dumbbell circuits of presses, rows and pullovers, then a sprint finisher.
Day 22 of the HR12WEEK 5.0 plan isolates the chest and back instead of a full upper body session. After a warm-up, two strength circuits of 40 seconds on and 20 off, three rounds each, cover presses, rows and pullovers, followed by a quick sprint finisher with half burpees, high knees and power jacks. The video runs about 39 minutes.
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Equipment setup
Who Is It For?
Experienced lifters with heavy dumbbells who want a focused chest and back session with a cardio finish.
Who Is It Not For?
Not ideal for beginners or anyone without heavy dumbbells, or if you want to avoid the burpee-style sprint finisher.
Key Benefits
Builds chest and back strength with presses, rows and pullovers, then adds a short sprint for conditioning.
Things to Keep in Mind
Choose a weight you can press and row with control, avoid arching your lower back in presses, and step through the burpees if your joints complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session