A KILLER Chest and Back Exercise For You

This morning, I was out front of the hotel doing videos for you and I got busted by security. (Darn it.)

I will have to wait until I get back home to film more videos but today, I got a workout for you from Derek “The Unbreakable Man” Wahler.

Before I get to the exercise, here is a little photo from my walk last night…

Walking in Vegas

Okay, now give this exercise a go.

Take it away Derek.

Rick Kaselj, MS

Killer Chest and Back Exercise For You

Hey, its Derek Wahler and creator of 10 Minute Fat Loss.

Since I created a workout program based on 10 minutes fat loss workouts, you have probably guessed I like to get a lot of work done in a short amount of time. I don’t want to spend hours in the gym doing a bunch of different exercises. I want to get in, get a great fat burning and muscle building workout in the shortest amount of time possible.

CLICK HERE to watch the YouTube video.

The way we do that is we can combine exercises into total body exercises instead of doing each one individually. One of the most effective ones is the Push Up Row. All you need is a couple of dumbbells, a little bit of space and you will be all set to go.

#1 – Push Up Row Right Side

We are going have our dumbbells about shoulder width apart off the ground, and do regular push-ups. Go down for a push-up then row the dumbbell up.  Push-up, row the dumbbell up and then switch arms. Do this for a specific time for the row or you can do the repetition of each arm.


Push Up Row Right Side

You are working the chest and shoulders. We are doing a row with the dumbbells, you are getting some back work and a great core work out because you are holding yourself out there your core is stabilizing you when you do the push-ups and rows. You are really getting a great upper body workout, core chest, shoulders and back, all in one exercise.

#2 – Push Up Row Left Side


Push Up Row Left Side

All you need is a couple of dumbbells. Just start adding the Push-Up Row to any of your workouts and you can get a great workout in a pretty short amount of time.

If you want a hundred and twenty more fat loss workouts in only ten minutes, then check out TenMinuteFatLoss, here:


Derek Wahler