PCR

Intense Duration 1 h 20 m

Target Areas: Legs

Equipment: Jump Rope, Kettlebell, Medicine Ball, Wall, Dumbbell, Stability Ball, Box or Step, BOSU, Barbell

Added By Filipo Sarevski

Exercises

Set 1: 1 round

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Left Kettlebell Swing to Squat Press

1 minute

Right Kettlebell Swing to Squat Press

1 minute

Rest

30 seconds

❤️ Vigorous (Zone 3)

3 minutes

1 minute

1 minute

30 seconds

❤️ Vigorous (Zone 3)

3 minutes

1 minute

1 minute

30 seconds

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Dumbbell Fly on Ball

1 minute

Stability Ball Incline Press

1 minute

Rest

30 seconds

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Alternating Kettlebell Swings

1 minute

Dumbbell Bent Over Rows

1 minute

Rest

30 seconds

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Staggered Arm Spiderman Push-ups

30 seconds

Push-Up and Rotation

30 seconds

Circular Push-Ups

30 seconds

Push-Ups with Leg Lifts

30 seconds

Rest

30 seconds

❤️ Vigorous (Zone 3)

3 minutes

1 minute

1 minute

30 seconds

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Push-Up to Row to Burpee

1 minute

Handstand

1 minute

Rest

30 seconds

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Left Leg Romanian Dead Lift to Curl Press

1 minute

Right Leg Romanian Dead Lift to Curl Press

1 minute

Rest

30 seconds

❤️ Vigorous (Zone 3)

3 minutes

1 minute

1 minute

30 seconds

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Russian Twists with a Ball

1 minute

Sit Ups with Ball Zig Zags

1 minute

Rest

30 seconds

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Explosive Hamstring Sit-Up Rolls

1 minute

Rotating Leg Lifts

1 minute

Rest

30 seconds

❤️ Vigorous (Zone 3)

3 minutes

1 minute

1 minute

30 seconds

❤️ Vigorous (Zone 3)

Double Unders

3 minutes

Weights: Heavy

Ball Torso Rotations

1 minute

Ball Foot to Hand Pass

1 minute

Rest

30 seconds

Set 2: 1 round

Rest

3 minutes

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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.