OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Neck Rolls
30 seconds
Shoulder Shrugs
30 seconds
Small Arm Circles
30 seconds
Large Arm Circles
30 seconds
Jog On Spot
30 seconds
Jacks
30 seconds
Strides
30 seconds
Sprint On Spot
30 seconds

Set 2: 2 rounds
Mountain Climbers
40 seconds
Burpees
40 seconds
Frogs
40 seconds
Transition
15 seconds

Set 3: 2 rounds
Alternate Lunges
40 seconds
Squats
40 seconds
Squat And Hold
40 seconds
Transition
15 seconds

Set 4: 2 rounds
Tricep Dips
40 seconds
Push Ups
40 seconds
Hand Elbow Plank
40 seconds
Transition
15 seconds

Set 5: 1 round
10 Burpees, 10 Push Ups: 8 Burpees, 8 Push Ups; 6 Burpees, 6 Push Ups; 4 Burpees 4 Pushups; 2 Burpees 2 Push Ups
4 minutes
Transition
15 seconds

Set 6: 2 rounds
Explosives
40 seconds
Walking Squat
40 seconds
Walking Lunge
40 seconds
Transition
15 seconds

Set 7: 2 rounds
Plank
40 seconds
Alternate Side Plank
40 seconds
Reverse Plank
40 seconds
Transition
15 seconds

Set 8: 2 rounds
Plank With Toe Taps
40 seconds
Plank With Hop Outs
40 seconds
Knee To Elbow Plank
40 seconds
Transition
15 seconds

Set 9: 2 rounds
Hollow Body Hold
40 seconds
Bicycle Crunches
40 seconds
Reverse Crunches
40 seconds
Transition
15 seconds

Set 10: 2 rounds
Back Stretches
40 seconds
Leg Stretches
40 seconds
Arm Stretches
40 seconds


Related Workouts

  • Elliptical Intensity Trainer
    Elliptical Intensity Trainer
    40 minutes, Intense
  • You Walk This 
    You Walk This 😌
    43 mins 30 secs, Moderate
  • Insane Arms (p90x Arms)
    Insane Arms (p90x Arms)
    40 minutes, Intense
  • Girly Grit Newbie
    Girly Grit Newbie
    45 minutes, Moderate
  • Arms & Belly
    Arms & Belly
    35 mins 50 secs, Casual
  • The BIG DumBO
    The BIG DumBO
    35 minutes, Moderate

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



You Might Also Like

Quad Pro Quo

Quad Pro Quo

Intense Ic_time_32x32 7 mins  
Legs  
Arms & Core Day

Arms & Core Day

Moderate Ic_time_32x32 46 mins  
Arms   Ic_workout_dumbbell_32x32 Kettlebells, Dumbbells, Bench
TRX Sequence

TRX Sequence

Intense Ic_time_32x32 11 mins  
Lower Body  
5 Station Circuit

5 Station Circuit

Moderate Ic_time_32x32 11 mins  
Core  
Full Body Functional Shorter 2

Full Body Functional Shorter 2

Moderate Ic_time_32x32 50 mins  
Full Body  
Backs And Legs 1

Backs And Legs 1

Moderate Ic_time_32x32 47 mins  
Legs   Ic_workout_dumbbell_32x32 BOSU, Box or Step, Stability Ball, Wall

Workout Categories