NOHO

Intense Duration 32 minutes

Target Areas: Legs, Arms

Equipment: Dumbbells, Barbell, Box or Step, Medicine Ball

Added By Lucy Thorpe

- for raises: use 2.5kg weights - for shoulder press, bent over row, and lunges: use bar and 10kg weights - for kickbacks and Russian twists: use 5kg weights

Exercises

Set 1: 1 round

Lateral to Front Raises

45 seconds

Rest

15 seconds

Set 2: 1 round

Lateral to Front Raises

45 seconds

Rest

15 seconds

Set 3: 1 round

Lateral to Front Raises

45 seconds

Rest

15 seconds

Set 4: 1 round

Lateral to Front Raises

45 seconds

Rest

15 seconds

Set 5: 1 round

Man Makers

45 seconds

Rest

15 seconds

Set 6: 1 round

Man Makers

45 seconds

Rest

15 seconds

Set 7: 1 round

Man Makers

45 seconds

Rest

15 seconds

Set 8: 1 round

Man Makers

45 seconds

Rest

15 seconds

Set 9: 1 round

Tricep Kickbacks

45 seconds

Rest

15 seconds

Set 10: 1 round

Tricep Kickbacks

45 seconds

Rest

15 seconds

Set 11: 1 round

Tricep Kickbacks

45 seconds

Rest

15 seconds

Set 12: 1 round

Tricep Kickbacks

45 seconds

Rest

15 seconds

Set 13: 1 round

Dumbbell Lunges

45 seconds

Rest

15 seconds

Set 14: 1 round

Dumbbell Lunges

45 seconds

Rest

15 seconds

Set 15: 1 round

Dumbbell Lunges

45 seconds

Rest

15 seconds

Set 16: 1 round

Dumbbell Lunges

45 seconds

Rest

15 seconds

Set 17: 1 round

Dumbbell Rear Lateral Raises

45 seconds

Rest

15 seconds

Set 18: 1 round

Dumbbell Rear Lateral Raises

45 seconds

Rest

15 seconds

Set 19: 1 round

Dumbbell Rear Lateral Raises

45 seconds

Rest

15 seconds

Set 20: 1 round

Dumbbell Rear Lateral Raises

45 seconds

Rest

15 seconds

Set 21: 1 round

Barbell Bent-Over Rows

45 seconds

Rest

15 seconds

Set 22: 1 round

Barbell Bent-Over Rows

45 seconds

Rest

15 seconds

Set 23: 1 round

Barbell Bent-Over Rows

45 seconds

Rest

15 seconds

Set 24: 1 round

Barbell Bent-Over Rows

45 seconds

Rest

15 seconds

Set 25: 1 round

Reverse Lunge Off Step

45 seconds

Rest

15 seconds

Set 26: 1 round

Reverse Lunge Off Step

45 seconds

Rest

15 seconds

Set 27: 1 round

Reverse Lunge Off Step

45 seconds

Rest

15 seconds

Set 28: 1 round

Reverse Lunge Off Step

45 seconds

Rest

15 seconds

Set 29: 1 round

Russian Twists with a Ball

45 seconds

Rest

15 seconds

Set 30: 1 round

Russian Twists with a Ball

45 seconds

Rest

15 seconds

Set 31: 1 round

Russian Twists with a Ball

45 seconds

Rest

15 seconds

Set 32: 1 round

Russian Twists with a Ball

45 seconds

Rest

15 seconds

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NOHO

- for raises: use 2.5kg weights - for shoulder press, bent over row, and lunges: use bar and 10kg weights - for kickbacks and Russian twists: use 5kg weights

Exercises

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