OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 2 rounds
Pull-Ups
Pull-Ups
15 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
15 reps
Rest
Rest
10 seconds
Squats
Squats
15 reps
Rest
Rest
10 seconds
Crunches
Crunches
45 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
15 reps
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
15 reps
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
15 reps
Rest
Rest
10 seconds
Plank Twist
1 min 30 secs
Rest
Rest
30 seconds

Set 3: 2 rounds
Overhead Press
Overhead Press
15 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
10 seconds
Barbell Deadlifts
Barbell Deadlifts
15 reps
Rest
Rest
10 seconds
Russian Twists
Russian Twists
45 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Bicep Curls
Bicep Curls
15 reps
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
10 seconds
Calf Raise
45 seconds
Rest
Rest
10 seconds
Side Plank Dips
Side Plank Dips
45 seconds
Side Plank Dips
Side Plank Dips
45 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Shoulder Stretches
Shoulder Stretches
20 seconds
Curved Spine Stretch
Curved Spine Stretch
20 seconds
Wall Calf Stretches
Wall Calf Stretches
20 seconds
Hamstring Stretches
Hamstring Stretches
20 seconds


Related Workouts

  • Strong Runner
    Strong Runner
    27 mins 47 secs, Intense
  • Around The Block
    Around The Block
    30 minutes, Casual
  • Yoga for Athletes
    Yoga for Athletes
    25 minutes, Moderate
  • Core Foundation
    Core Foundation
    30 minutes, Moderate
  • ATV: Arm & Tricep Vanity
    ATV: Arm & Tricep Vanity
    25 minutes, Intense
  • AA: fABulously ARMed
    AA: fABulously ARMed
    25 minutes, Intense

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



You Might Also Like

Body Beast (Bulk Chest)

Body Beast (Bulk Chest)

Intense Ic_time_32x32 31 mins  
Body Beast (Bulk Arms)

Body Beast (Bulk Arms)

Intense Ic_time_32x32 53 mins  
Beast Abs

Beast Abs

Moderate Ic_time_32x32 14 mins  
Core   Ic_workout_dumbbell_32x32 Medicine Ball
Bulk Legs

Bulk Legs

Intense Ic_time_32x32 40 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbell, Box or Step, Barbell, Wall
Bulk Back

Bulk Back

Intense Ic_time_32x32 27 mins  
Back   Ic_workout_dumbbell_32x32 Barbell, Dumbbell, Stability Ball, Pull Up Bar, Kettlebell, Chair

Workout Categories