OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Warm-up
5 minutes
Sprint!
Sprint!
30 seconds
Faster Walk
3 minutes
Sprint!
Sprint!
30 seconds
Cool Down
1 minute
Moderate Walk
2 minutes
Sprint!
Sprint!
30 seconds
Cool Down
1 minute
Moderate Walk
1 minute
Sprint!
Sprint!
30 seconds
Cool Down Walk
Cool Down Walk
1 minute
Rest
Rest
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Squats
Dumbbell Squats
1 min 30 secs
Rest
Rest
10 seconds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
1 minute
Rest
Rest
15 seconds
Dumbbell Calf Raises
2 minutes
Moderate Walk
5 minutes
Rest
Rest
15 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Squats
Dumbbell Squats
1 min 30 secs
Rest
Rest
10 seconds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Standing Calf Stretches
Standing Calf Stretches
2 minutes
Moderate Walk
5 minutes
Rest
Rest
1 minute
Deadlifts
Deadlifts
1 minute
Rest
Rest
10 seconds
Deadlifts
Deadlifts
1 minute
Rest
10 seconds
Dragon Squats
Dragon Squats
1 minute
Rest
Rest
1 minute
Machine Leg Press
Machine Leg Press
1 min 30 secs
Rest
Rest
15 seconds
Machine Leg Extension
1 minute
Rest
Rest
15 seconds
Machine Calf Press
1 minute
Rest
Rest
15 seconds
Machine Leg Press
1 min 30 secs
Rest
Rest
15 seconds
Machine Leg Extension
1 minute
Rest
Rest
15 seconds
Machine Calf Press
1 minute
Cool Down Jogging
Cool Down Jogging
5 minutes


Related Workouts

  • Morning 2
    Morning 2
    54 mins 20 secs, Casual
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • Daily
    Daily
    1 hour, Casual
  • All Rounder
    All Rounder
    1 hr 6 mins 5 secs, Moderate
  • Starter Workout
    Starter Workout
    1 hr 2 mins, Casual
  • I Just Kept Running
    I Just Kept Running
    1 hr 10 mins, Moderate

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



You Might Also Like

Fartlek Full Workout

Fartlek Full Workout

Intense Ic_time_32x32 53 mins  
Over 40 Big Daddy Rats Bicep Arms & Cardio

Over 40 Big Daddy Rats Bicep Arms & Cardio

Moderate Ic_time_32x32 33 mins  
Arms   Ic_workout_dumbbell_32x32 Bench, Dumbbell, Barbell
Abs Attack

Abs Attack

Moderate Ic_time_32x32 15 mins  
Core  
The Strength Train

The Strength Train

Moderate Ic_time_32x32 16 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells

Workout Categories