Anarchy

Intense Duration 1 h 4 m

Target Areas: Legs, Back

Equipment: Dumbbell, Bench, Stretching, Stability Ball

Added By Team Fitness

Exercises

Set 1: 1 round

Jog on the Spot

30 seconds

Cross Jacks

30 seconds

Elbow Plank

30 seconds

Jog on the Spot

30 seconds

Front Back Jacks

30 seconds

Plank

30 seconds

Rest

2 minutes

Set 2: 1 round

Romanians

30 seconds

Right Lawnmower

30 seconds

Left Lawnmower

30 seconds

Overhead Press

30 seconds

Bench Dumbbell Fly

30 seconds

Pogo Splits

1 minute

Rest

2 minutes

Set 3: 1 round

Incline Curl

30 seconds

Swing

30 seconds

Supine Press

30 seconds

Side Bends

30 seconds

Rest

2 minutes

Set 4: 1 round

Sprint Balance Hold

45 seconds

Pull-down to Push-Up

30 seconds

Sprint Buildup

45 seconds

Dive Bomber

30 seconds

Sprint And Hold

45 seconds

Suicides

1 minute

Rest

2 minutes

Set 5: 1 round

Skull Crusher

30 seconds

Hammer Curls

30 seconds

Right Lawnmower Hold

45 seconds

Left Lawnmower Hold

45 seconds

Incline Chest Press

30 seconds

Starter Drills

1 minute

Rest

2 minutes

Set 6: 1 round

Dumbell Row

30 seconds

Push-Ups

45 seconds

Renegade Rows

45 seconds

Dumbell Chop Ups

30 seconds

Rest

2 minutes

Set 7: 1 round

Rockstar Sweep

30 seconds

Hollow Body Holds

30 seconds

Anarchies

30 seconds

Hollow Knee Tucks

30 seconds

Pogo Hops

30 seconds

Suicides

1 minute

Rest

2 minutes

Set 8: 1 round

Hollow Skull Crusher

30 seconds

Deadlift

30 seconds

Tricep Pullover

30 seconds

Decline Chest Press

30 seconds

Waiters

30 seconds

Donkey Switch

1 minute

Rest

2 minutes

Set 9: 1 round

Farmers Walk

45 seconds

Fly

30 seconds

Dumbbell Shrug

30 seconds

Buttons

30 seconds

Rest

2 minutes

Set 10: 1 round

Mountain Climbers

30 seconds

Cross Jacks

30 seconds

Push-Ups

30 seconds

Hollow Rocks

30 seconds

Sprint Holds

30 seconds

Suicides

1 minute

Rest

2 minutes

Set 11: 1 round

Renegade Row with Push-up

30 seconds

Batwing Row

30 seconds

Push-Up And Hold

30 seconds

Staggered Hinges

1 minute

Rest

2 minutes

Set 12: 1 round

Anarchies

1 minute

Jog on the Spot

1 minute

Anarchies

1 minute

Jog on the Spot

1 minute

Anarchies

1 minute

Jog on the Spot

1 minute

Suicides

1 minute

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Top Choice for this Workout

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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