OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Elbow Plank
Elbow Plank
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
30 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
30 seconds
Rest
Rest
1 minute
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
10 reps
Mountain Climbers
Effort: Light
Mountain Climbers
1 minute
Rest
Rest
1 minute
Donkey Whips
Donkey Whips
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Clams
Clams
30 seconds
Clams
Clams
30 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
1 minute
Side Lunges
Side Lunges
1 minute
Left Runner's Lunge
Left Runner's Lunge
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Rest
Rest
1 minute
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
30 seconds
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
30 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
1 minute
Rest
Rest
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Burpees
Effort: Vigorous
Burpees
5 reps
Rest
Rest
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Floor Bridge
Floor Bridge
1 minute
Bird Dog
Bird Dog
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Rest
Rest
1 minute
Elbow Plank
Elbow Plank
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
30 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
30 seconds
Rest
Rest
1 minute
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
10 reps
Mountain Climbers
Effort: Light
Mountain Climbers
1 minute
Rest
Rest
1 minute
Donkey Whips
Donkey Whips
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Clams
Clams
30 seconds
Clams
Clams
30 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
1 minute
Side Lunges
Side Lunges
5 reps
Left Runner's Lunge
Left Runner's Lunge
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Rest
Rest
1 minute
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
30 seconds
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
30 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
1 minute
Rest
Rest
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Burpees
Effort: Vigorous
Burpees
5 reps
Rest
Rest
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Floor Bridge
Floor Bridge
1 minute
Bird Dog
Bird Dog
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Rest
Rest
1 minute
Backwards Skipping
Effort: Very Hard
Backwards Skipping
5 minutes
Rest
Rest
1 minute
Child's Pose
Child's Pose
1 minute
Big Toe Forward Bend
Big Toe Forward Bend
1 minute
Side Bends
Side Bends
1 minute
Seated Forward Bend
Seated Forward Bend
1 minute
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 minute


Related Workouts

  • Walked
    Walked
    1 hour, Casual
  • Fartlek Full Workout
    Fartlek Full Workout
    52 mins 30 secs, Intense
  • Legs & Cardio Workout
    Legs & Cardio Workout
    58 mins 25 secs, Moderate
  • Core Capacity
    Core Capacity
    55 minutes, Casual
  • Extreme 60
    Extreme 60
    1 hr 15 secs, Moderate
  • SWEAT TILL YOU BLEED *Sk 
    SWEAT TILL YOU BLEED *Sk 💧💧
    53 mins 35 secs, Intense

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



You Might Also Like

Pilates

Pilates

Casual Ic_time_32x32 11 mins  
Hard And Easy

Hard And Easy

Intense Ic_time_32x32 40 mins  
Sexy Abs , Legs , Butt

Sexy Abs , Legs , Butt

Intense Ic_time_32x32 12 mins  
Get That Ass Baby !

Get That Ass Baby !

Intense Ic_time_32x32 61 mins  
Plank!

Plank!

Intense Ic_time_32x32 14 mins  
Black Widow Workout (From Neila Rey)

Black Widow Workout (From Neila Rey)

Moderate Ic_time_32x32 75 mins  
Shoulders  

Workout Categories