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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, hosted the latest session. After polling his Instagram audience, Samuel settled on a chest and core-focused session to try to give everyone what they were hoping to see.

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. You’ll need a raised surface, like a couch or an ottoman (that’s what Samuel is using), and a pair of water bottles. You can still take part in the workout without the gear, too. “If you do have [the gear], it’s just gonna add a bit more challenge and leave your core burning that much more,” he says.

The session should take about 15 to 20 minutes (with cues, Samuel took 23 minutes), so get ready to work.

Ebenezer Samuel’s At-Home Chest and Core Challenge

Warmup

40 seconds on, 20 off for each move

Chest Work

Core Work

“If you’re anything like me, you’re chest should be pumped,” says Samuel between reps.

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.

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Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio. Use the code MHFREE30 for a free 30 days to start.

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