OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Alternate Nostril Breathing
Alternate Nostril Breathing
1 minute
Fish Pose
Fish Pose
30 seconds
Modified Cobra
Modified Cobra
30 seconds
Camel
Camel
30 seconds
Chest Openers
Chest Openers
30 seconds
Body Circles
Body Circles
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
30 seconds

Set 2: 1 round
Basketball Shots
Basketball Shots
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Boxer Fist Reaches
Boxer Fist Reaches
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Dips with Leg Extension
Dips with Leg Extension
1 minute
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Pec Opener
Pec Opener
1 minute
Transition
Transition
30 seconds

Set 3: 1 round
Stability Ball Chest Press with Glute Raises
Stability Ball Chest Press with Glute Raises
30 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Transition
Transition
30 seconds
Ball Push-Ups
Ball Push-Ups
1 minute
Stability Ball Chest Press
Stability Ball Chest Press
1 minute
Dumbbell Fly
Dumbbell Fly
1 minute
Stability Ball Incline Press
Stability Ball Incline Press
1 minute
Wall Ball Squats
Wall Ball Squats
1 minute
Transition
Transition
1 minute

Set 4: 1 round
Basketball Shots
Basketball Shots
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Boxer Fist Reaches
Boxer Fist Reaches
1 minute
Bench Dips
Bench Dips
30 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
1 minute
Pec Opener
Pec Opener
30 seconds
Transition
Transition
30 seconds

Set 5: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Dumbbell Bench Press
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Transition
Transition
30 seconds
Kneeling Push-Ups
Kneeling Push-Ups
1 minute
Stability Ball Chest Press
Stability Ball Chest Press
1 minute
Dumbbell Fly
Dumbbell Fly
1 minute
Stability Ball Chest Press with Glute Raises
Stability Ball Chest Press with Glute Raises
1 minute
Stability Ball Incline Press
Stability Ball Incline Press
1 minute
Transition
Transition
1 minute

Set 6: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Dumbbell Bench Press
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Transition
Transition
30 seconds
Ball Push-Ups
Ball Push-Ups
1 minute
Stability Ball Chest Press
Stability Ball Chest Press
1 minute
Dumbbell Fly
Dumbbell Fly
1 minute
Stability Ball Chest Press with Glute Raises
Stability Ball Chest Press with Glute Raises
1 minute
Stability Ball Incline Press
Stability Ball Incline Press
1 minute
Transition
Transition
1 minute

Set 7: 1 round
Basketball Shots
Basketball Shots
1 minute
Cross Jacks
Cross Jacks
1 minute
Boxer Fist Reaches
Boxer Fist Reaches
1 minute
Chair Tricep Dips
Chair Tricep Dips
1 minute
Dips with Leg Extension
Dips with Leg Extension
1 minute
Plank with Toe Taps
Plank with Toe Taps
1 minute
Pec Opener
Pec Opener
1 minute
Transition
Transition
15 seconds

Set 8: 1 round
1 2 Burpees
1 2 Burpees
1 minute
Crescent Lunges
Crescent Lunges
1 minute
Down Unders
Down Unders
1 minute
L Seat Lifts
L Seat Lifts
30 seconds
Inchworms
Inchworms
1 minute
Bow Pose
Bow Pose
30 seconds
Modified Vinyasa Flow
Modified Vinyasa Flow
1 minute
Prone Savasana
1 min 30 secs


Related Workouts

  • Sexy Body
    Sexy Body
    50 mins 30 secs, Moderate
  • Morning 2
    Morning 2
    54 mins 20 secs, Casual
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • Pilates Extreme
    Pilates Extreme
    1 hr 20 secs, Intense
  • Back in Shape
    Back in Shape
    50 mins 40 secs, Moderate
  • ABsolute Endurance
    ABsolute Endurance
    56 minutes, Casual

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



You Might Also Like

Chest Day

Chest Day

Intense Ic_time_32x32 30 mins  
Chest   Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball
Get Hulked Up  (MJG)

Get Hulked Up (MJG)

Intense Ic_time_32x32 3 mins  
Low Impact Cardio ❧

Low Impact Cardio ❧

Moderate Ic_time_32x32 52 mins  
Legs   Ic_workout_dumbbell_32x32 Wall, Box or Step
Muscle Builder (upper A)

Muscle Builder (upper A)

Intense Ic_time_32x32 56 mins  
Upper Body   Ic_workout_dumbbell_32x32 Barbell, Bench, Dumbbell, Strength Machine
Tone It Up - 7 mins Mat Workout

Tone It Up - 7 mins Mat Workout

Moderate Ic_time_32x32 7 mins  
Core  

Workout Categories