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

  • Half-Time Full-Body
    Half-Time Full-Body
    30 minutes, Moderate
  • Absolutely Amazing Abs
    Absolutely Amazing Abs
    32 minutes, Moderate
  • Olympic "Circuit Challenge"
    Olympic "Circuit Challenge"
    32 mins 45 secs, Intense
  • Muscle Memory
    Muscle Memory
    35 minutes, Moderate
  • Lose that Fat!
    Lose that Fat!
    30 minutes, Moderate
  • Intervals & Incline
    Intervals & Incline
    30 minutes, Casual

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



You Might Also Like

Stairs

Stairs

Ic_time_32x32 15 mins  
Body Beast (Bulk Legs)

Body Beast (Bulk Legs)

Intense Ic_time_32x32 53 mins  
Build Legs

Build Legs

Moderate Ic_time_32x32 40 mins  
Legs   Ic_workout_dumbbell_32x32 Kettlebell, Barbell, Box or Step, Chair, Wall
Bulk Chest

Bulk Chest

Intense Ic_time_32x32 36 mins  
Chest   Ic_workout_dumbbell_32x32 Dumbbell, Stability Ball, Bench
Bulk Arms

Bulk Arms

Intense Ic_time_32x32 45 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell, Barbell, Bench, Stability Ball, Chair

Workout Categories