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Description

3 intervals of cardio 2 intervals of HII strenght exercise and 1 interval of core exercise.


Exercises

Set 1: 1 round
Jump Rope
Jump Rope
6 minutes
Jump Rope with Lateral Hops
40 seconds
Rest
Rest
20 seconds
Double Unders
Double Unders
40 seconds
Jump Rope
Jump Rope
2 minutes

Set 2: 1 round
Prisoner Squats
Prisoner Squats
40 seconds
Rest
Rest
20 seconds
Push-Ups
Push-Ups
40 seconds
Rest
Rest
20 seconds
Tricep Dips
Tricep Dips
40 seconds
Rest
Rest
20 seconds
Plank
Plank
40 seconds
Rest
Rest
20 seconds
Jumping Lunges
Jumping Lunges
40 seconds
Rest
Rest
20 seconds
Spiderman Push-Ups
40 seconds
Rest
Rest
40 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
40 seconds
Rest
Rest
20 seconds
Squat Jacks
Squat Jacks
40 seconds
Rest
Rest
20 seconds
Handstand Push-ups
Handstand Push-ups
40 seconds
Rest
Rest
20 seconds
Russian Twists
Russian Twists
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Jog on the Spot
Jog on the Spot
1 min 30 secs
Burpees
Burpees
1 min 30 secs
Rest
Rest
1 minute
Jog on the Spot
Jog on the Spot
1 min 30 secs
Burpees
Burpees
1 min 30 secs
Rest
Rest
1 minute
Jog on the Spot
Jog on the Spot
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Dumbbell Squats
Dumbbell Squats
40 seconds
Rest
Rest
20 seconds
Dumbell Back Row
Dumbell Back Row
40 seconds
Rest
Rest
20 seconds
Dumbbell Push Press
Dumbbell Push Press
40 seconds
Rest
Rest
20 seconds
Dumbbell Lunges
Dumbbell Lunges
40 seconds
Rest
Rest
20 seconds
Dumbbell Push ups
Dumbbell Push ups
40 seconds
Rest
Rest
20 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
40 seconds
Rest
Rest
20 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
40 seconds
Rest
Rest
20 seconds
Dumbbell Fly
40 seconds
Rest
Rest
20 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
40 seconds
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
20 seconds

Set 5: 1 round
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
30 seconds
Chair Pose
Chair Pose
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Plank
Plank
30 seconds
Push-Ups
Push-Ups
10 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Warrior 1 with High Lunge - Right
30 seconds
Warrior 1 with High Lunge - Left
30 seconds
5 Push Up
10 seconds
Right Runner's Lunge
Right Runner's Lunge
30 seconds
Left Runner's Lunge
Left Runner's Lunge
30 seconds
5 Push Up
10 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Plank
Plank
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Chair Pose
Chair Pose
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
30 seconds
Right Warrior 3
Right Warrior 3
30 seconds
Left Warrior 3
Left Warrior 3
30 seconds
Triangle Pose
30 seconds
Child's Pose
Child's Pose
1 minute

Set 6: 1 round
Sit Ups with Reach Ups
Sit Ups with Reach Ups
1 minute
Leg Lifts
Leg Lifts
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
30 seconds
V-Ups
V-Ups
1 minute
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Sngle Leg Raise
1 minute
Rest
Rest
30 seconds
Left Oblique Crunches
Left Oblique Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
1 minute
Child's Pose
Child's Pose
1 minute

Workout Discussion

01 Aug
This workout is famouse becaouse Bradley Cooper did this routine before shooting. Training is combination of cardio, strenght and abs circuit. Workout is very intens and made for fatloss

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