Time: 30 Minutes

Type: 40/20

  • Do Each Exercise For 40secs.
  • 3 Rounds
  • 5 Minute Rounds
  • 20sec Breaks

Equipment: Weights & Bench/Box or

Challenge Accepted: Add BOSU or Stability Ball To The Workout and/or Increase Weight

Modify: Press With One Weight With Both Hands. Push-Ups on Knees, Wall, or Box/Bench. Plank on Elbows. Lighter Weights

Tips: Push-Ups on Knees Keep Hips Down. Try to Squeeze Shoulder Blazes On Chest Fly.


If The Workout Becomes Too Intense Take a Moment Count To Three and Try Again.


Muscle Targeted:

  • Arms
  • Back
  • Chest
  • Shoulders

Pineapple Workout