So this is the workout I did today and it was quite challenging. By the end of it my chest and back was completely sore. It is primarily a circuit training concept merged with Turbulence Training. Here's what you do.
20 Push ups
20 Dumbell Double Arm Rows
Repeat the about 3 times without any rest
15 Wide Push ups
10 Single Arm Rows (each side)
Repeat the above 3 times without any rest
15 High Push ups
15 Dumbell Double Arm Rows
Repeat the about 2 times without any rest
10 Narrow Push ups
10 Single Arm Rows (each side)
Repeat the about 2 times without any rest
Optional:
30 second Plank
20 Supermans
Repeat the about 3 times without any rest
Should take you about 30 minutes including a warm up.
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