OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Full Left Side Plank
Full Left Side Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Full Left Side Plank
Full Left Side Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Rest
Rest
30 seconds
Elbow Plank
Elbow Plank
1 minute
Fast Push-Ups
Fast Push-Ups
30 seconds
Elbow Plank
Elbow Plank
1 minute
Fast Push-Ups
30 seconds
Elbow Plank
Elbow Plank
1 minute
Fast Push-Ups
30 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Rest
Rest
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Rest
Rest
30 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Rest
Rest
30 seconds

Set 4: 1 round
Fast Push-Ups
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Fast Push-Ups
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Fast Push-Ups
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Rest
Rest
30 seconds
Bicycle Abs
Bicycle Abs
1 minute
Wide Leg Sit-ups
Wide Leg Sit-ups
1 minute
Fifer Scissors
Fifer Scissors
1 minute
V-Ups
V-Ups
1 minute
Bicycle Abs
Bicycle Abs
2 minutes
Lying Supermans
Lying Supermans
2 minutes
Bicycle Legs
Bicycle Legs
2 minutes
High Knees
High Knees
2 minutes

Set 5: 1 round
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
2 minutes
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
2 minutes
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
2 minutes
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
2 minutes
Right Upper Cuts
2 minutes
Left Upper Cuts
2 minutes


Related Workouts

  • Part One - Dumbbell - Week 1 to 6 - of 12 week program
    Part One - Dumbbell - Week 1 to 6 - of 12 week program
    55 mins 35 secs, Moderate
  • Autumn Abs 1
    Autumn Abs 1
    50 mins 30 secs, Intense
  • Abs And Cardio Burn
    Abs And Cardio Burn
    1 hour, Moderate
  • CF-Heavy Lifter
    CF-Heavy Lifter
    52 minutes, Intense
  • Walk
    Walk
    1 hour, Moderate
  • Hump Training Day
    Hump Training Day
    55 minutes, Intense

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



You Might Also Like

Summer Crunch Time

Summer Crunch Time

Intense Ic_time_32x32 74 mins  
Full body workout

Full body workout

Intense Ic_time_32x32 46 mins  
Autumn Abs

Autumn Abs

Intense Ic_time_32x32 34 mins  
Core  
Cardio Extreme

Cardio Extreme

Intense Ic_time_32x32 50 mins  
The A-Team

The A-Team

Intense Ic_time_32x32 20 mins  
Core  
Body Combat 1hr

Body Combat 1hr

Intense Ic_time_32x32 60 mins  

Workout Categories