Weight Session

Intense Duration 42 minutes

Target Areas: Lower Body

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

Added By Matt Johnston

Exercises

Set 1: 4 rounds

RDL

10 reps

Rest

30 seconds

Set 2: 4 rounds

Step your feet together, back to a standing position. Keep your body upright while alternating legs.

Walking Lunges

50 reps

Rest

1 minute

Set 3: 4 rounds

Sit To Hop

10 reps

Rest

30 seconds

Set 4: 1 round

Copenhagen Plank

1 minute

Rest

30 seconds

Set 5: 3 rounds

Kneeling Box Jump

8 reps

Rest

1 minute

Set 6: 4 rounds

Barbell Incline Bench Press

10 reps

Rest

1 minute

Set 7: 4 rounds

Dumbbell Pull-over on a Ball

8 reps

Rest

30 seconds

Set 8: 4 rounds

Barbell Bent-Over Rows

8 reps

Rest

30 seconds

Set 9: 1 round

Bowling Med Ball Throw

15 reps

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Monday

9 mins 6 secs, Moderate

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17 mins 30 secs, Moderate

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3 mins 55 secs, Moderate

Day 1

18 minutes,

Lower And Core

15 mins 15 secs, Intense

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Weight Session

Exercises

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Quickdraw Adjustable Dumbbells

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