Supersets Chest/Back

Warm up: 400 m Run/Row Soldier Walking

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Arm Circles

Then Complete Each Superset*:

4 Rounds 8-10 Stability Ball DB Chest Press AHAP 8-10 BB Bent Rows AHAP Rest 2-3 Minutes

4 Rounds 8-10 Stability Ball DB Chest Flys AHAP 8-10 Wide Grip Jumping Pullups/Kips with Slow Descent @ Home Complete Resistance Band Lat Pulls or Pullups Rest 2-3 Minutes

*Less than 1 Month with Community Fit or your first time doing Supersets Chest/Back, please complete 1/2 the reps and rounds.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Post Weights Used to Comments


This beautiful girl! Blessed to call her my best friend. She balances a new baby girl, her oldest son leaving for Finland on a 2-year mission, a high school wrestler, three more active, and amazing kiddos in Junior High, and endless service that she and her husband consistenly provide to their friends and neighbors. She makes the time to get her CF on because she knows it's vital to her ability to do all she needs to do. She motivates me, daily, to be a better person.




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