DIAMOND Chest & Core Workout – Advanced | EPIC Heat – Day 18

Chest press! Push ups! Flyes! Deadbug! Some of our favourites combined in a challenging 30 minutes to work your entire upper body! Ensure you fully warm up the entire body as you also use your legs during push ups and plank positions!

For this chest & core session you will need a pair of dumbbells and your mat. I will also be using a yoga block for some uneven push ups to gain deeper depth in push ups though this is not necessary!

The dumbbells I am using are 17.5kg each for chest press and then 9kg each for flyes!

After the compound movements, there is a staple of diamond press, to x1 slow rep to then full range (40/20/40) so essentially 1 minute 40 of work! You can use either x1 heavier dumbbell if you prefer or x2 dumbbells but if using two dumbbells, really focus on squeezing the dumbbells together!!

The timer will be on for 40 seconds of work, 20 seconds rest however as we progress through the workout, the 20 seconds rest could be a hold or push ups for example! It will all be on screen for you to follow along!

CHEST PRESS
CHEST PRESS
CHEST PRESS
X1 REP SLOW PUSH UP!

FLYES
FLYES
FLYES

X1 REP SLOW PUSH UP!

HOLLOW EXTENSION
HOLD!
HOLLOW EXTENSION

HOLLOW EXTENSION
HOLD!
HOLLOW EXTENSION
Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS

SIDE PLANK TO PUSH UP (all same side)
SIDE PLANK LIFTS!
SIDE PLANK TO PUSH UP (same side)

SIDE PLANK TO PUSH UP (switch side)
SIDE PLANK LIFTS!
SIDE PLANK TO PUSH UP (same side)

Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS

DEADBUG ONE SIDE
HOLD!
DEADBUG SAME SIDE

DEADBUG SWITCH SIDE
HOLD!
DEADBUG SAME SIDE

Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS

SIDE PLANK TO HOVER(all one side)
HOLD!
SIDE PLANK TO HOVER

SIDE PLANK TO HOVER(switch side)
HOLD!
SIDE PLANK TO HOVER

Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS

Finisher:

40 SECONDS PLANK
20 SECONDS PUSH UPS
40 SECONDS PLANK
20 SECONDS PUSH UP PULSES
Even though this is a chest workout, your triceps will be working alongside front delts!

During the core exercises, think about ‘bracing your core for impact’ ie. if you were about to be hit in stomach area.

When lying flat on mat on your back, think about not allowing room in lower back to fit a hand under. Push the lower back right down into the mat.

If is so important to only extend legs to where you can maintain your lower back on the mat.

During the chest press & flyes, inhale on lowering, exhale on the lift!

Compound movements, isometrics, slow reps, pulses! A jam packed 30 minutes focusing on the chest muscles and entire core!

And a great session to practice those push ups when you already pre-fatigued!

Enjoy everyone!

Day 18….. well done to you! You are AMAZING!!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.