OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Warm-Up Walk
Effort: Vigorous
Warm-Up Walk
1 minute
Kettlebell Swings
Weights: Light
Kettlebell Swings
30 seconds
Right Arm Kettlebell Swings
Weights: Light
Right Arm Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Light
Left Arm Kettlebell Swings
30 seconds
Alternating Kettlebell Swings
Weights: Light
Alternating Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 3: 4 rounds
Weights: Moderate
Dumbbell Deadlift
12 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
15 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
15 reps
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
12 reps
Rest
Rest
30 seconds

Set 4: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 5: 3 rounds
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
12 reps
Governators
Weights: Moderate
Governators
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 7: 3 rounds
Sit-Ups
Sit-Ups
20 reps
Weights: Heavy
Weighted Russian Twists
10 reps
Scissor Kicks
Scissor Kicks
20 reps
Rest
Rest
30 seconds


Related Workouts

  • Ball Blaster
    Ball Blaster
    40 minutes, Intense
  • Body & Mind Overhaul
    Body & Mind Overhaul
    45 minutes, Casual
  • Dedicated to Muscle
    Dedicated to Muscle
    40 minutes, Intense
  • The BIG DumBO
    The BIG DumBO
    35 minutes, Moderate
  • Harvard Health Resistance Bands & Tubes
    Harvard Health Resistance Bands & Tubes
    43 mins 20 secs, Moderate
  • Runner's High
    Runner's High
    39 mins 30 secs, Moderate

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



You Might Also Like

Back Workout

Back Workout

Moderate Ic_time_32x32 42 mins  
Back   Ic_workout_dumbbell_32x32 Kettlebells, Pull Up Bar, Dumbbells
Legs and Triceps Workout

Legs and Triceps Workout

Moderate Ic_time_32x32 37 mins  
Legs   Ic_workout_dumbbell_32x32 Kettlebell, Cardio Machine, Dumbbell, Barbell, Box or Step, Bench, Chair
Strech It!

Strech It!

Casual Ic_time_32x32 5 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall
Kettlebell Blitz by Time

Kettlebell Blitz by Time

Intense Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step, Kettlebell, Dumbbell
Stretching Pre/Post Workout

Stretching Pre/Post Workout

Casual Ic_time_32x32 5 mins  
Legs   Ic_workout_dumbbell_32x32 Wall
Stroll in the Park

Stroll in the Park

Moderate Ic_time_32x32 20 mins  
Lower Body   Ic_workout_dumbbell_32x32 Box or Step, Bench

Workout Categories