Time_32x32 20:00    Intensity_intense_32x32 Intense    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Cardio Machine, Pull Up Bar, Exercise Machine
A lot of great exercises done back to back...get ready for a little mayhem! You can complete this one at the gym, where you have access to a leg press and leg curl machine. You can also do this at home using resistance bands for the weighted leg exercises.

Exercises

1 round of:
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push-ups

1 minute
Squats
Squats

1 minute
Pull-ups
Pull-ups

1 minute
Bend knees and push hips back. Your knees should line up with toes and hips. Push with legs back to standing.
Prisoner Squats

1 minute
Bike Quickly
Bike Quickly

3 minutes
Lunge
Lunge

2 minutes
Bicep Curls
Bicep Curls

1 minute
Tricep Extension
Tricep Extension

3 minutes
Bike Quickly
Bike Quickly

1 minute
Leg Press
Leg Press

1 minute
Leg Curls
Leg Curls

1 minute
Raise you body up, making sure to keep your neck straight. Lower slowly.
Sit-Ups

2 minutes
Lift off the floor by moving shoulders upward. Exhale through your mouth and lower back down slowly.
Crunches

2 minutes

Appears In



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Do this workout in Workout Trainer on your iOS & Android devices.


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