This chest and back strength workout is so much more than an upper body workout! We’ll perform two grouping of a tri-set working the back muscles, then the chest muscles, and then finishing off with a low-impact cardio exercise so you keep your heart rate up.

This low-impact metcon (metabolic conditioning) mixes upper body strength and lower body cardio. This one is definitely going to become a favourite of yours!

After we're done torching the chest and back muscles you'll finish off with a core finisher to help bulletproof your low back, hips and knees.

This workout is perfect for all levels and is osteoporosis safe.

Day 19 of the Strong & Sassy Challenge.

Tools: pair of moderate & heavy, light tubing, chair or bench for beginners

3 x 45sec
Bird dog row
Bird dog row
Narrow chest press to fly
Vertical jumps

3 x 45sec
2 reverse flys + 2 standing flys
Alt Arnie press
Low impact half burpee (alt: elevate your ground)

2 x 30sec
Side plank clams
Bicycle crunches (alt: dead bug)
Side plank clams
Plank ups

00:00 Introduction
01:11 Warm up
04:24 Superset Upper Body Strength
26:05 Core finisher