OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Squats
Squats
1 minute
Lunges
Lunges
1 minute

Set 2: 3 rounds
Barbell Squats
Weights: Moderate
Barbell Squats
45 seconds
Rest
Rest
10 seconds
Barbell Lunges
Weights: Moderate
Barbell Lunges
45 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
45 seconds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
15 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
45 seconds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
15 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
30 seconds
Rest
Rest
10 seconds
Weighted Plate Fly
Weights: Moderate
Weighted Plate Fly
30 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
30 seconds
Barbell Shrug
Barbell Shrug
10 seconds
Barbell Upright Rows
Barbell Upright Rows
30 seconds
Barbell Shrug
Barbell Shrug
10 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
30 seconds
Rest
Rest
20 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
30 seconds
Rest
Rest
10 seconds

Set 7: 3 rounds
Lying Barbell Tricep Extensions
45 seconds
Rest
Rest
10 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds
Rest
Rest
30 seconds

Set 8: 2 rounds
90-90 Crunches
90-90 Crunches
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Plank
Plank
30 seconds


Related Workouts

  • P-Winter work: Arms
    P-Winter work: Arms
    37 mins 10 secs, Intense
  • Magnified Muscles
    Magnified Muscles
    45 minutes, Moderate
  • Stamina & Strength
    Stamina & Strength
    36 minutes, Intense
  • P-The Strength Train
    P-The Strength Train
    37 mins 45 secs, Intense
  • You Walk This 
    You Walk This
    43 mins 30 secs, Moderate
  • Fitness Test Part #3
    Fitness Test Part #3
    35 minutes, Intense

Start Online Personal Training with Karina Scheers to access this workout.

Start 1:1 Training - Free Trial




You Might Also Like

President's Victory Workout

President's Victory Workout

Intense Ic_time_32x32 18 mins  
Full Body  
Ball Blaster

Ball Blaster

Intense Ic_time_32x32 40 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball
Extended Strength

Extended Strength

Intense Ic_time_32x32 26 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Post Workout Stretches

Post Workout Stretches

Moderate Ic_time_32x32 7 mins  
Legs  
Body Sweat & Sculpt

Body Sweat & Sculpt

Moderate Ic_time_32x32 16 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell

Workout Categories