OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Perform the following exercises in a row. Do each move for 30 seconds, resting 30 seconds between them. Once you finish all 6 exercises, you've completed 1 round. Do 8 rounds total.


Exercises

Set 1: 1 round
Treadmill Walk
Incline: Heavy
Effort: Moderate
Treadmill Walk
5 minutes

Set 2: 1 round
Single Arm Dumbbell Swings
Weights: Moderate
Single Arm Dumbbell Swings
30 seconds
Rest
Rest
30 seconds
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
30 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Single Arm Dumbbell Swings
Weights: Moderate
Single Arm Dumbbell Swings
30 seconds
Rest
Rest
25 seconds
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
25 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Rest
Rest
25 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
25 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
25 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
25 seconds

Set 4: 1 round
Single Arm Dumbbell Swings
Weights: Moderate
Single Arm Dumbbell Swings
30 seconds
Rest
Rest
20 seconds
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
20 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Rest
Rest
20 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
20 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
20 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Single Arm Dumbbell Swings
Weights: Moderate
Single Arm Dumbbell Swings
30 seconds
Rest
Rest
15 seconds
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
15 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
15 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
15 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Single Arm Dumbbell Swings
Weights: Moderate
Single Arm Dumbbell Swings
30 seconds
Rest
Rest
10 seconds
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
10 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
10 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Single Arm Dumbbell Swings
Weights: Moderate
Single Arm Dumbbell Swings
30 seconds
Rest
Rest
5 seconds
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
5 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Rest
Rest
5 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
5 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
5 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
5 seconds

Set 8: 1 round
Single Arm Dumbbell Swings
Weights: Moderate
Single Arm Dumbbell Swings
30 seconds
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds


Related Workouts

  • Chest Day
    Chest Day
    30 minutes, Intense
  • Dumbbell Muscle Blaster
    Dumbbell Muscle Blaster
    27 minutes, Moderate
  • Muscle Memory
    Muscle Memory
    35 minutes, Moderate
  • Autumn Abs
    Autumn Abs
    34 mins 20 secs, Intense
  • Fitness Test Part #3
    Fitness Test Part #3
    35 minutes, Intense
  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense

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



You Might Also Like

My Running Workout

My Running Workout

Moderate Ic_time_32x32 41 mins  
Ic_workout_dumbbell_32x32 Cardio Machine
All-Out Abs

All-Out Abs

Intense Ic_time_32x32 8 mins  
Core  
The Fat Burner

The Fat Burner

Intense Ic_time_32x32 26 mins  
Lower Body   Ic_workout_dumbbell_32x32 Box or Step, Stability Ball, Kettlebell
Kettle bell Swings

Kettle bell Swings

Moderate Ic_time_32x32 10 mins  
Lower Body   Ic_workout_dumbbell_32x32 Kettlebell
Upper Body

Upper Body

Moderate Ic_time_32x32 37 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell, Strength Machine, Bench

Workout Categories