OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Double Crunches
Double Crunches
45 seconds
Right Oblique Crunches
Right Oblique Crunches
45 seconds
Double Crunches
Double Crunches
45 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds
Double Crunches
Double Crunches
45 seconds

Set 2: 3 rounds
Barbell Chest Press
30 seconds
Rest
30 seconds

Set 3: 3 rounds
Back Extension on Ball
45 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Pull-ups
Pull-ups
45 seconds
Rest
30 seconds

Set 5: 3 rounds
Barbell Bent-Over Rows
45 seconds
Rest
30 seconds
Barbell Shoulder Press
Barbell Shoulder Press
45 seconds
Rest
30 seconds

Set 6: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
30 seconds

Set 7: 3 rounds
Seated Bicep Curls
Seated Bicep Curls
45 seconds
Rest
45 seconds

Set 8: 3 rounds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
45 seconds

Set 9: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Rest
Rest
45 seconds

Set 10: 3 rounds
Stability Ball Incline Press
45 seconds
Rest
Rest
45 seconds

Set 11: 3 rounds
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
45 seconds
Rest
Rest
45 seconds

Set 12: 3 rounds
Rowing Machine
Rowing Machine
45 seconds
Rest
45 seconds

Set 13: 3 rounds
Pull-ups
Pull-ups
45 seconds
Rest
Rest
45 seconds

Set 14: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
45 seconds

Set 15: 3 rounds
Overhead Press
Overhead Press
45 seconds
Rest
Rest
45 seconds

Set 16: 1 round
Crunches
Crunches
45 seconds
Right Oblique Crunches
Right Oblique Crunches
45 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds

Set 17: 3 rounds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
45 seconds

Set 18: 3 rounds
Tricep Dips
Tricep Dips
45 seconds
Rest
45 seconds


Related Workouts

  • Total Body Strength Training With Abs
    Total Body Strength Training With Abs
    51 minutes, Moderate
  • Daily
    Daily
    1 hour, Casual
  • Back in Shape
    Back in Shape
    50 mins 40 secs, Moderate
  • ABsolute Endurance
    ABsolute Endurance
    56 minutes, Casual
  • Abs And Cardio Burn
    Abs And Cardio Burn
    1 hour, Moderate
  • 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

Washboard Abs Blast

Washboard Abs Blast

Moderate Ic_time_32x32 12 mins  
Core  
Upper Body Workout

Upper Body Workout

Moderate Ic_time_32x32 55 mins  
20x13 Full Body Test

20x13 Full Body Test

Moderate Ic_time_32x32 20 mins  
Shoulders  
High Intensity Blast

High Intensity Blast

Intense Ic_time_32x32 8 mins  
Lower Body  
Springtime 20 (Arms&Abs)

Springtime 20 (Arms&Abs)

Intense Ic_time_32x32 20 mins  
Core  
Frank's Mix Up

Frank's Mix Up

Intense Ic_time_32x32 61 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall

Workout Categories