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7/11: Women’s Chest Workout + Quick Fat Burning Cardio

Posted Jul 11 2010 10:59pm

Women's Chest Workout - Dumbbells I don’t know about you but summer workouts just suck. Actually I shouldn’t say the workouts themselves suck, but getting motivated to work out when it’s so warm and humid is a bit tough.

Today I did a women’s strength training workout for chest and then followed that up with a quick fat burning cardio routine consisting of high-intensity interval training.

Women’s Chest Workout

*Reps: 10, 8, 6 (with the exception of push-ups)

Incline Bench Press

  • 1 set x 55#, 10 reps
  • 1 set x 60#, 8 reps
  • 1 set x 65#, 6 reps

Flat Bench Press

  • 1 set x 55#, 10 reps
  • 1 set x 60#, 8 reps
  • 1 set x 70#, 6 reps

**I completely goofed at the beginning of this workout and mixed up my flat bench press weight with my incline bench so it’s a little wonky.


  • 1 set x 8#, 10 reps
  • 1 set x 10#, 8 reps
  • 1 set x 15#, 6 reps


  • 3 sets to failure

Quick, Fat-Burning Cardio Workout

*To begin this workout, I started out with a warm-up and then just prior to starting my intervals, I increased the incline to 10% which is the max my treadmill will go and then after a few intervals I began to decrease the incline by 2% each time until I got to 0%.

  • Warm-up
  • 12 minutes of HIIT (30 second sprints x 9 mph, 60 second recovery@ 4 mph)
  • Cool-down

Total Time: 25 minutes

Total Distance: 1.930 miles

Total Calories Burned: 256

I hope you’ve been having a fabulous summer so far. Summers sure are busy ~ especially when you have children!

Take Care,

Melinda :)

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