OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Elliptical
Effort: Light
Elliptical
5 minutes

Set 2: 1 round
Elbow Plank Hop Outs
Elbow Plank Hop Outs
15 seconds
Left Elbow Swings
Left Elbow Swings
10 reps
Rotating Elbow Plank
Rotating Elbow Plank
10 reps
Running
Effort: Vigorous
Running
5 minutes

Set 3: 1 round
Child's Pose
Child's Pose
10 seconds
Burpees
Burpees
15 seconds
Push-Ups
Push-Ups
15 seconds
Bird Dog
Bird Dog
15 seconds

Set 4: 5 rounds
Weights: Heavy
Cable Lat Pull Down
5 reps

Set 5: 5 rounds
Squat Pulses
Squat Pulses
10 reps

Set 6: 5 rounds
Weights: Heavy
Seated Cable Row
5 reps
Bench Dumbbell Tricep Pull Overs
Weights: Heavy
Bench Dumbbell Tricep Pull Overs
5 reps

Set 7: 5 rounds
90 Degree Hang
90 Degree Hang
10 seconds
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
5 reps

Set 8: 5 rounds
Alternating Lateral Lunges with Kettlebell
Weights: Heavy
Alternating Lateral Lunges with Kettlebell
5 reps
Alternating Kettlebell Swings
Weights: Heavy
Alternating Kettlebell Swings
5 reps

Set 9: 5 rounds
Chest Openers
Chest Openers
10 reps
Reverse Crunches
Reverse Crunches
10 reps
Dumbbell Renegade Rows
Dumbbell Renegade Rows
10 reps
High Knees
High Knees
15 seconds

Set 10: 1 round
Advanced Right Glute Rolls
Advanced Right Glute Rolls
15 seconds
Advanced Left Glute Rolls
Advanced Left Glute Rolls
15 seconds
Right Half Pigeon
Right Half Pigeon
15 seconds
Left Half Pigeon
Left Half Pigeon
15 seconds
Cobra
Cobra
15 seconds


Related Workouts

  • Fat Face-Off
    Fat Face-Off
    30 mins 10 secs, Casual
  • Drop It, Girl!
    Drop It, Girl!
    25 minutes, Moderate
  • Assessment Day
    Assessment Day
    28 mins 30 secs, Casual
  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense
  • The Great Wall
    The Great Wall
    25 minutes, Moderate
  • Muscle Memory
    Muscle Memory
    35 minutes, Moderate