🌶Day 3: Chest & Back Workout

Use a set of dumbbells ranging from 5 to 20 lbs and an exercise mat. The workout begins with an intro at 0:00, followed by a warm‑up at 0:33. Circuit 1 starts at 3:48 with Narrow/Wide Press, then 6:18 Push Ups, 7:08 Underhand Rows, 9:38 Swimmers, 10:28 Chest Flys, 12:58 Plank Taps, 13:48 Pull Overs, 16:18 Super Woman, 17:08 1‑Arm Rows, and 19:38 Inchworm. Circuit 2 begins at 20:40 with Triple Press, 23:20 Push Back Push Ups, 24:10 Scapular Squeeze, 26:40 Super V‑squeeze, 27:30 V‑Press, 30:00 Walking Plank, 30:50 Rear Flys, 33:20 Star Fish, 34:10 Renegade Row, and 36:40 Lay‑down Push Ups, concluding with a cool‑down and stretch at 37:30.