OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Overhead press
10 seconds
Fly
10 seconds
Front press
10 seconds
Triceps
10 seconds
Overhead press
10 seconds
Rotator cuff
10 seconds
Rest
10 seconds
Fly / cuff
20 seconds
Rotator cuff
10 seconds
Rest
10 seconds

Set 2: 2 rounds
Rest
1 minute
Overhead press
20 seconds
Hammer curls
20 seconds
Overhead press
15 seconds
Rows
20 seconds
Shoulder shrugs
15 seconds

Set 3: 1 round
Floor time
1 minute
Bench press
40 seconds
V-sit crunches
15 seconds
Left
10 seconds
Right
10 seconds
Left
10 seconds
Right
10 seconds
Bench press
30 seconds
V-sit crunches
10 seconds
Left
10 seconds
Right
10 seconds
Left
10 seconds
Right
10 seconds
Butterfly push-through
20 seconds
Rest
35 seconds
Butterfly push-through
15 seconds
Reverse crunches
25 seconds
Leg lifts
30 seconds
Bench press
30 seconds
Leg lifts
30 seconds
Reverse crunches
30 seconds
Rest
20 seconds
Butterfly push-through
15 seconds
V-sit crunches
10 seconds
Left
10 seconds
Right
10 seconds
Left
10 seconds
Right
10 seconds
Middle
10 seconds

Set 4: 2 rounds
Rest
1 minute
Overhead press
20 seconds
Hammer curls
20 seconds
Overhead press
15 seconds
Rows
20 seconds
Shoulder shrugs
15 seconds

Set 5: 1 round
Get ready to bang out cooldown
1 minute

Set 6: 3 rounds
Overhead press
10 seconds
Fly
10 seconds
Front press
10 seconds
Triceps
10 seconds
Rotator cuff
10 seconds
Rest
10 seconds
Overhead press
10 seconds
Fly / cuff
20 seconds
Rotator cuff
10 seconds
Rest
10 seconds
Front raises
10 seconds
Lateral raises
10 seconds


Related Workouts

  • Slim & Tone Core
    Slim & Tone Core
    30 minutes, Intense
  • The Great Wall
    The Great Wall
    25 minutes, Moderate
  • Ring the BELLS!
    Ring the BELLS!
    30 minutes, Moderate
  • Fat Face-Off
    Fat Face-Off
    30 mins 10 secs, Casual
  • Dumbbell Muscle Blaster
    Dumbbell Muscle Blaster
    27 minutes, Moderate
  • Half-Time Full-Body
    Half-Time Full-Body
    30 minutes, Moderate

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



You Might Also Like

Sexy Ab Quickie

Sexy Ab Quickie

Intense Ic_time_32x32 6 mins  
Core  
From STICK to STRONG AF 3 (+Abs)

From STICK to STRONG AF 3 (+Abs)

Moderate Ic_time_32x32 30 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbells
Ankle weights

Ankle weights

Moderate Ic_time_32x32 12 mins  
Core  
Redo5

Redo5

Ic_time_32x32 25 secs  
Core  
Redo1

Redo1

Moderate Ic_time_32x32 60 secs  
10 Min Arms A

10 Min Arms A

Moderate Ic_time_32x32 10 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell

Workout Categories