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Description

This workout will work your whole entire body. Arms,chest,abs,glutes,hips,back,quads,and calves. Do as many times you think you can do a week for 6 week and you will see results. This workout is no Joke! Good luck!


Exercises

Set 1: 1 round
Skips in Place
Skips in Place
25 seconds
Hop in Place
Hop in Place
25 seconds
Jumping Jacks
Jumping Jacks
25 seconds
Ice Skaters
Ice Skaters
25 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Dumbell Back Row
Dumbell Back Row
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Tricep Extensions
Tricep Extensions
40 seconds
Dumbell Back Row
Dumbell Back Row
40 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
40 seconds
Push-Ups
Push-Ups
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
20 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
20 seconds
Rest
Rest
35 seconds

Set 2: 1 round
Clapping Push-ups
Clapping Push-ups
35 seconds
Tricep Dips
Tricep Dips
40 seconds
Clapping Push-ups
Clapping Push-ups
35 seconds
Tricep Dips
Tricep Dips
30 seconds
Push-Ups
Push-Ups
35 seconds
Alternating Bicep Curls
Alternating Bicep Curls
35 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Squats
Squats
1 min 5 secs
Squat Jumps
Squat Jumps
1 min 5 secs
Squat Pulses
Squat Pulses
45 seconds
Drop Squats
Drop Squats
30 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
40 seconds
Wall Sit
Wall Sit
50 seconds
Squat Jumps
Squat Jumps
55 seconds
Squats
Squats
1 minute
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minute
Squat Jumps
Squat Jumps
50 seconds
Squats
Squats
35 seconds
Rest
Rest
40 seconds

Set 4: 1 round
Hip Rock N Raises
Hip Rock N Raises
40 seconds
Hip Squeezes
45 seconds
Supermans
Supermans
1 minute
Glute Kickbacks
Glute Kickbacks
45 seconds
Hip Rock N Raises
Hip Rock N Raises
45 seconds
Supermans
Supermans
30 seconds
Jumping Lunges
Jumping Lunges
1 minute
Deep Lunges
Deep Lunges
1 minute
Side Lunges
Side Lunges
45 seconds
Side Squats
Side Squats
30 seconds
Jumping Lunges
Jumping Lunges
45 seconds
Deep Lunges
Deep Lunges
40 seconds
Side Lunges
Side Lunges
40 seconds
Rest
Rest
25 seconds

Set 5: 1 round
Crunches
Crunches
1 minute
Bicycle Abs
Bicycle Abs
50 seconds
Reverse Crunches
Reverse Crunches
1 minute
Cross Body Crunches
Cross Body Crunches
40 seconds
Leg Lifts
Leg Lifts
35 seconds
Left Oblique Crunches
Left Oblique Crunches
40 seconds
Right Oblique Crunches
Right Oblique Crunches
40 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Push-Ups
Push-Ups
30 seconds
Crunches
Crunches
30 seconds
Plank Hop Outs
Plank Hop Outs
40 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
15 seconds

Set 6: 1 round
Tricep Stretches
Tricep Stretches
10 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Cobra
Cobra
25 seconds
Quad Stretches
Quad Stretches
16 seconds
Corpse
Corpse
1 minute
Rest
Rest
25 seconds

Workout Discussion

02 Mar
Yup this
23 Nov
This was really a complete workout. Do this 3 or 4 times a week and you are ok.
30 May
Tried it...loved it!
27 Feb
Been doing it two or three times a week for a few months now, it really works and burns all over!
25 Feb
Awesome. Huts you everywhere. Gave up on the final plank. Will do again.
09 Dec
Amazing one ... i like it
30 Jul
Omg! This is crazy! ! I will try it today!!!!

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