The workout is also going to be scalable from rank beginners all the way up to the most advanced. The key to the structure is that it uses reverse tabata timing and progressively easier exercises to ensure that even as you get fatigued, you’ll be able to keep the pain coming for each of the 20 intervals that make up this workout.
The first thing you have to decide is whether you consider yourself a beginner, intermediate or advanced when it comes to your upper body strength and chest development. If you are a beginner, you will start with exercise six and proceed through exercise ten. If you are a more advanced, you will start with exercise one and proceed to exercise five. Finally, if you are intermediate (which is what I’m going to show you in the video) then you will start with exercise three and go to exercise seven.
The key is to perform each of the five exercises for four rounds (a total of two minutes each) with a 10 second on and 20 second off cadence. If you want to stick with the same exercises from workout to workout, you can always make this progressively harder and add progressive overload by gradually increasing your work time and decreasing your rest time. The best place to increase to would be 15 seconds of work and rest time each round. For this home chest workout, you are going to start with 10 seconds of work time and 20 seconds of rest.
You will find, as I said, that no matter which level of difficulty you start with you will be performing easier versions of the pushup exercise as the minutes wear on. This doesn’t mean that the workout is easy however. Because the cumulative fatigue is going to become a factor, you will want to be sure that you don’t underestimate the challenge that lies ahead of you.
Having done the intermediate version of this home chest follow along workout, I can tell you first hand that this is no walk in the park. The hardest part is making sure that you are ready to go from the very first second of the work interval. You are only doing 10 actual seconds of work each round so you want to be sure that you aren’t moving too slowly during the transition that will cost you a valuable rep or two in the process.
If you like the intensity of this quick but effective 10 minute home chest workout then you are likely to love what my complete home total body workout plan XERO could do for you in just 6 weeks. You can find the complete chest workout available at our website in the link below. Train without a bar, bench, bands or anything at all and see how to build ripped lean muscle in less then 50 days.
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