OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Push-Ups
Push-Ups
30 seconds

Set 2: 1 round
Bicycle Crunches
Bicycle Crunches
45 seconds

Set 3: 1 round
Pull-ups
Pull-ups
30 seconds

Set 4: 1 round
Sit-Ups
Sit-Ups
45 seconds
Bench Press
1 minute
Bicycle Crunches
1 minute

Set 5: 1 round
Dolphin Push-ups
Dolphin Push-ups
45 seconds

Set 6: 1 round
Air Bike Crunches
Air Bike Crunches
45 seconds

Set 7: 1 round
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute

Set 8: 1 round
Sit-Ups
Sit-Ups
45 seconds
Bench Press
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Push Ups
30 seconds

Set 9: 1 round
Weighted Dips
30 seconds

Set 10: 1 round
Weighted Pull-ups
Weighted Pull-ups
30 seconds

Set 11: 1 round
Bycicle Crunches
Bycicle Crunches
45 seconds
Pull Ups
30 seconds

Set 12: 1 round
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute

Set 13: 1 round
Bicycle Crunches
Bicycle Crunches
45 seconds
Bench Press
1 minute
Bicycle Crunches
1 minute

Set 14: 1 round
Tricep Push Ups
Tricep Push Ups
30 seconds

Set 15: 1 round
Weighted Pull-ups
Weighted Pull-ups
30 seconds
Dips
30 seconds

Set 16: 1 round
Air Bike Crunches
Air Bike Crunches
45 seconds

Set 17: 1 round
Dolphin Push-ups
Dolphin Push-ups
45 seconds

Set 18: 1 round
Sit-Ups
Sit-Ups
45 seconds
Bench Press
1 minute
Bicycle Crunches
1 minute

Set 19: 1 round
Weighted Dips
30 seconds

Set 20: 1 round
Maintain a straight and erect posture with your head up and back straight.
Run
8 minutes


Related Workouts

  • Drop It, Girl!
    Drop It, Girl!
    25 minutes, Moderate
  • Half-Time Full-Body
    Half-Time Full-Body
    30 minutes, Moderate
  • The Great Wall
    The Great Wall
    25 minutes, Moderate
  • Test Your Endurance!
    Test Your Endurance!
    29 minutes, Intense
  • Bodyweight Triple
    Bodyweight Triple
    26 mins 9 secs, Intense
  • Olympic "Circuit Challenge"
    Olympic "Circuit Challenge"
    32 mins 45 secs, Intense

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



You Might Also Like

Military Mayhem Circuit

Military Mayhem Circuit

Intense Ic_time_32x32 20 mins  
Lower Body   Ic_workout_dumbbell_32x32 Cardio Machine, Pull Up Bar, Exercise Machine
5-25 Upper Body

5-25 Upper Body

Moderate Ic_time_32x32 25 mins  
Elite Abs

Elite Abs

Intense Ic_time_32x32 11 mins  
Core  
The Ultimate Circuit

The Ultimate Circuit

Intense Ic_time_32x32 43 mins  
Dumbbell Hell 2 (VD22)

Dumbbell Hell 2 (VD22)

Intense Ic_time_32x32 23 mins  
ARMS OVERLOAD *Sk

ARMS OVERLOAD *Sk

Intense Ic_time_32x32 36 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbells, Barbells

Workout Categories