Day ABC

Intense Duration 29 minutes

Target Areas: Back, Shoulders, Core

Equipment: Dumbbells

Added By Jay G

Exercises

Set 1: 4 rounds

Pushups

20 seconds

Rest

15 seconds

Set 2: 1 round

Switch

30 seconds

Set 3: 4 rounds

Arm Lifts

20 seconds

Rest

15 seconds

Set 4: 1 round

Switch

30 seconds

Set 5: 4 rounds

Squats

20 seconds

Rest

15 seconds

Set 6: 1 round

Switch

30 seconds

Set 7: 4 rounds

Bicep Curl

20 seconds

Rest

15 seconds

Set 8: 1 round

Switch

30 seconds

Set 9: 4 rounds

Plank

20 seconds

Rest

15 seconds

Set 10: 1 round

Half Time

2 minutes

Set 11: 4 rounds

Chest Press

20 seconds

Rest

15 seconds

Set 12: 1 round

Switch

30 seconds

Set 13: 4 rounds

Mountain Climbers

20 seconds

Rest

15 seconds

Set 14: 1 round

Switch

30 seconds

Set 15: 4 rounds

Shoulder Shrugs

20 seconds

Rest

15 seconds

Set 16: 1 round

Switch

30 seconds

Set 17: 4 rounds

Russian Twist

20 seconds

Rest

15 seconds

Set 18: 1 round

Switch

30 seconds

Set 19: 4 rounds

Plank

20 seconds

Rest

15 seconds

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Full Body

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Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells