OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Side Bends
Side Bends
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Torso Twists
Torso Twists
30 seconds
Rest
10 seconds

Set 2: 2 rounds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
5 seconds
Crunches
Crunches
30 seconds
Rest
Rest
5 seconds
Walking Lunges
30 seconds
Rest
Rest
5 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Rest
Rest
5 seconds
Cross Body Crunches
Cross Body Crunches
30 seconds
Rest
Rest
5 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
5 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
5 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
5 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
15 seconds

Set 3: 3 rounds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
15 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Rest
Rest
15 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Rest
Rest
15 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
15 seconds
Plank
Plank
30 seconds
Rest
Rest
15 seconds
Diamond Push Ups
Diamond Push Ups
20 seconds
Rest
Rest
15 seconds
Full Left Side Plank
Full Left Side Plank
20 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
15 seconds

Set 4: 3 rounds
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
10 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
40 seconds
Rest
Rest
10 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Rest
Rest
10 seconds
Ab Choppers
Ab Choppers
30 seconds
Rest
10 seconds
Leg Raises
Leg Raises
30 seconds
Rest
Rest
10 seconds

Set 5: 3 rounds
Prisoner Squats
Prisoner Squats
30 seconds
Walking Lunges
Walking Lunges
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Rest
Rest
10 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Leg Raises
Leg Raises
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
10 seconds

Workout Discussion

11 Oct
I didn't think i could go to the end but i did it. I'm affraid to be tomorrow morning...

Related Workouts

  • Back in Shape
    Back in Shape
    50 mins 40 secs, Moderate
  • Full Body With Cardio
    Full Body With Cardio
    54 mins 50 secs, Intense
  • Walk
    Walk
    1 hour, Moderate
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • Legs & Cardio Workout
    Legs & Cardio Workout
    58 mins 25 secs, Moderate
  • Hold that Bar
    Hold that Bar
    1 hour, Moderate

To do this workout, please create an account or log in.



You Might Also Like

Full Body Renovation

Full Body Renovation

Intense Ic_time_32x32 51 mins  
Half-Time Full-Body

Half-Time Full-Body

Moderate Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Stoney Man 2

Stoney Man 2

Moderate Ic_time_32x32 47 mins  
Amazing Abs Attack

Amazing Abs Attack

Moderate Ic_time_32x32 10 mins  
Core  
Weight Training 101

Weight Training 101

Moderate Ic_time_32x32 20 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Full Body With Cardio

Full Body With Cardio

Intense Ic_time_32x32 75 mins  
Legs   Ic_workout_dumbbell_32x32 Jump Rope, Barbell, Dumbbell, Chair, Wall

Workout Categories