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Description

Get to 'werk' with this 45 minute muscle building workout! All you need for this full body 'werkout' is a pull up bar, and a pair (or pairs) of moderate-heavy dumbbells. Gaining muscle requires staying on top of your workouts AND nutrition. Set the tone today and 'werk' hard to build that muscle.


Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
1 minute
Jog
Jog
15 seconds
Lying Supermans
Lying Supermans
40 seconds
Rest
Rest
15 seconds
Chest Openers
Chest Openers
40 seconds
Rotating Lunges
Rotating Lunges
1 minute
Rest
Rest
20 seconds

Set 2: 3 rounds
Squats
Squats
1 minute
Rest
Rest
15 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Rest
Rest
15 seconds
Burpees
Burpees
1 minute
Rest
Rest
20 seconds

Set 3: 3 rounds
Lunges
Lunges
1 minute
Rest
Rest
15 seconds
Circular Push-Ups
Circular Push-Ups
1 minute
Rest
Rest
15 seconds
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
20 seconds

Set 4: 2 rounds
Wall Push Ups
Wall Push Ups
45 seconds
Rest
Rest
15 seconds
Ts
Ts
45 seconds
Rest
Rest
15 seconds
Left Lying Clams
Left Lying Clams
1 minute
Transition
Transition
10 seconds
Squat Jumps
Squat Jumps
1 minute
Rest
Rest
15 seconds
Basketball Shots
Basketball Shots
1 minute
Rest
Rest
15 seconds
Crunchy Frogs
Crunchy Frogs
1 minute
Transition
Transition
10 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
20 seconds

Set 5: 1 round
Cross Body Crunches
Cross Body Crunches
45 seconds
Reverse Crunches
Reverse Crunches
45 seconds


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