All You Need for This Chest and Core Workout Is a Resistance Band

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, hosted the latest session. If you’re trying to follow along at home, you’ll need some equipment—but don’t worry if you don’t have your own personal gym at your disposal. All you need for this total-body routine is a a resistance band and a platform to elevate for pushups. You can also get by without the band, too.

Ebenezer Samuel’s Chest and Core Workout



90-90 Stretch

Rotator Stretch

The Workout

Incline Pushup Dropset – 3 sets

Double-Explode Inclines – 20 seconds

Paused Inclines – 20 seconds

Standard Inclines – 20 seconds

40 seconds rest

Hollow Body Half-Iso Flies – 3 sets

Right side – 30 seconds

Left side – 30 seconds

30 seconds rest

Mixed-Style Close-Grip Pushups – 2 sets

30 seconds of reps, 30 seconds rest

Ab Circuit – 2 sets

Hollow Body Pallof Game – 30 seconds left side

Hollow Body Pallof Game – 30 seconds right side

Iron Cross Plank – 30 seconds

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

Men’s Health


Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.

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