Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Upper Body - Strength and Cardio.

Upper Body - Strength and Cardio.
30 mins

A hard beginner workout for upper body, Strength and Cardio.

675575251ab8ab84c773d877

Play Button
T-Push Up
 sets
 kg
 reps 
 rest
Notes
66531e7038cc09d755af33b2
Bodyweight
T-Push Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, rotate torso and raise arm. Mistakes: Not maintaining a straight body, not fully rotating.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
T-Push Up muscle groups
Play Button
Push Press (Landmine)
 sets
 kg
 reps 
 rest
Notes
66a07a022c04c68f978c3ffe
Barbell
Push Press (Landmine)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Standing shoulder width apart, position the barbell in the middle of your upper chest, gripping it with hands together
  2. Engage your core and initiate the movement by bending your knees slightly to dip down, lowering your body a few inches
  3. Explosively extend your hips and knees to push yourself upwards. As your legs extend, use the momentum to drive the barbell up and out
  4. Push the barbell at 45 degrees by extending your arms fully
  5. Control the barbell back to its starting position
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Push Press (Landmine) muscle groups
Play Button
Push Up (Decline)
 sets
 kg
 reps 
 rest
Notes
64fb04bf4e07460f9e9a555c
Bodyweight
Push Up (Decline)
Notes:
Key Points:

  • Place hands just wider than shoulder width in line with the shoulders with feet on a bench.

  • Push through your hands extending your elbows.

  • Bend the elbows lowering yourself until your chest almost touches the ground and repeat.

Common Mistakes:

  • Flaring the elbows out at 90 degrees.

  • Arching you glutes upwards.

  • Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Push Up - Bodyweight - Decline muscle groups
Play Button
Chin Up - Eccentric Only
 sets
 kg
 reps 
 rest
Notes
66531e53f306f0babb909ce0
Bodyweight
Chin Up - Eccentric Only
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on slow descent, engage lats. Mistakes: Dropping too quickly, not controlling movement.

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps Brachii
Secondary Muscles
Forearms, Abs
Chin Up - Eccentric Only muscle groups
Play Button
Burpees
 sets
 kg
 reps 
 rest
Notes
66531e523f6bc1e87bc0a342
Bodyweight
Burpees
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full body movement, ensure proper form at each stage. Mistakes: Poor squat form, not fully extending in jump.

Where you should 'feel it':
Primary Muscles:
Quads, Abs
Quadriceps, Rectus Abdominis
Secondary Muscles
Shoulders, Calves
Burpees muscle groups
66531e7038cc09d755af33b2
66531e7038cc09d755af33b2
T-Push Up
T-Push Up
3
3
1
3
m 
0
s
 rest
66a07a022c04c68f978c3ffe
66a07a022c04c68f978c3ffe
Push Press (Landmine)
Push Press (Landmine)
3
3
1
3
m 
0
s
 rest
64fb04bf4e07460f9e9a555c
64fb04bf4e07460f9e9a555c
Push Up (Decline)
Push Up - Bodyweight - Decline
3
3
1
3
m 
0
s
 rest
66531e53f306f0babb909ce0
66531e53f306f0babb909ce0
Chin Up - Eccentric Only
Chin Up - Eccentric Only
3
3
1
3
m 
0
s
 rest
66531e523f6bc1e87bc0a342
66531e523f6bc1e87bc0a342
Burpees
Burpees
3
3
1
3
m 
0
s
 rest
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