OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Drink Water
Drink Water
20 seconds

Set 2: 1 round
Chest Stretch
Chest Stretch
20 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
20 seconds
Body Circles
Body Circles
20 seconds
Knee Circles
Knee Circles
20 seconds
Push-Ups
Push-Ups
1 minute
Basic Sun Salutation
Basic Sun Salutation
1 minute

Set 3: 1 round
Barbell Deadlift
Weights: Light
Barbell Deadlift
5 reps
Rest
Rest
1 minute
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
5 reps
Rest
Rest
1 minute
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
3 reps
Rest
Rest
1 min 30 secs

Set 4: 1 round
Drink Water
Drink Water
20 seconds

Set 5: 1 round
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
5 reps
Rest
Rest
1 min 30 secs
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
5 reps
Rest
Rest
2 minutes

Set 6: 5 rounds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
5 reps
Rest
Rest
2 minutes

Set 7: 1 round
Transition
Transition
1 minute

Set 8: 1 round
Drink Water
Drink Water
20 seconds

Set 9: 5 rounds
Barbell Squats
Barbell Squats
5 reps
Rest
Rest
1 minute
Barbell Squats
Barbell Squats
5 reps
Rest
Rest
1 minute
Barbell Squats
Barbell Squats
3 reps
Rest
Rest
1 minute

Set 10: 2 rounds
Barbell Squats
Weights: Heavy
Barbell Squats
5 reps
Rest
Rest
1 minute

Set 11: 1 round
Drink Water
Drink Water
20 seconds

Set 12: 1 round
Rest
Rest
2 minutes
Barbell Squats
Weights: Maximum
Barbell Squats
Reps until failure

Set 13: 4 rounds
Rest
Rest
1 minute
Chin-Ups
Chin-Ups
Reps until failure

Set 14: 1 round
Rest
Rest
1 minute

Set 15: 2 rounds
Weights: Heavy
Bench Barbell Calf Raises
10 reps
Rest
Rest
1 minute
Ball Reverse Crunches
Ball Reverse Crunches
10 reps
Rest
Rest
1 minute

Set 16: 2 rounds
Farmer's Walk
Weights: Moderate
Farmer's Walk
Reps until failure
Rest
Rest
1 minute

Set 17: 1 round
Ball Arch
Ball Arch
13 seconds
Rest
Rest
20 seconds
Ball Torso Rotations
Ball Torso Rotations
10 reps
Rest
Rest
20 seconds
Bridge on Ball
Bridge on Ball
10 reps
Rest
Rest
20 seconds

Set 18: 4 rounds
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
5 reps
Rest
Rest
1 minute

Set 19: 1 round
Drink Water
Drink Water
20 seconds

Set 20: 4 rounds
Neck Bridging
Neck Bridging
10 reps
Rest
Rest
1 minute

Set 21: 1 round
Transition
Transition
1 minute

Set 22: 3 rounds
Hanging L Raises
Hanging L Raises
12 reps
Rest
Rest
1 minute

Set 23: 1 round
Drink Water
Drink Water
20 seconds

Set 24: 1 round
Moderate Stairs
Effort: Vigorous
Moderate Stairs
20 minutes

Set 25: 1 round
Drink Water
Drink Water
1 minute

Set 26: 1 round
Chest Stretch
Chest Stretch
40 seconds
Chest Openers
Chest Openers
40 seconds
Quad Stretches
Quad Stretches
40 seconds
Big Toe Forward Bend
Big Toe Forward Bend
40 seconds
Standing Leg Stretches
Standing Leg Stretches
40 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
40 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
40 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
40 seconds
Head to Knee
Head to Knee
40 seconds
Center Leg Stretch
Center Leg Stretch
40 seconds
Butterfly
Butterfly
40 seconds
Plow Pose
Plow Pose
40 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
40 seconds

Set 27: 1 round
Drink Water
Drink Water
20 seconds


Related Workouts

  • 60 Minute Head-to-Toe
    60 Minute Head-to-Toe
    1 hour, Moderate
  • Bootcamp I
    Bootcamp I
    1 hr 5 mins 30 secs, Intense
  • Burn
    Burn
    1 hr 9 mins 20 secs, Intense
  • Part One - Dumbbell - Week 1 to 6 - of 12 week program
    Part One - Dumbbell - Week 1 to 6 - of 12 week program
    55 mins 35 secs, Moderate
  • Full Body Renovation
    Full Body Renovation
    51 mins 20 secs, Intense
  • Lose The Muffin Top
    Lose The Muffin Top
    54 minutes, Moderate