OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Mma type workout. Basic and easy but challenging! This will empty your tank so stay thirsty my friends! Oh and if you have a hard time with the burpees then use push up bars. This helps you if you can't go down all the way.


Exercises

Set 1: 1 round
Inchworm Push-Ups
Inchworm Push-Ups
30 seconds
 Push-ups And Tuck
Push-ups And Tuck
10 reps
Chin-Ups
Chin-Ups
5 reps
Superman Planks
Superman Planks
20 seconds

Set 2: 1 round
Push-Up Knee Tucks
Push-Up Knee Tucks
35 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Push-Up Knee Tucks
Push-Up Knee Tucks
35 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds

Set 3: 1 round
Inchworm Push-Ups
Inchworm Push-Ups
30 seconds
 Push-ups And Tuck
Push-ups And Tuck
10 reps
Chin-Ups
Chin-Ups
5 reps
Superman Planks
Superman Planks
20 seconds

Set 4: 1 round
Push-Up Knee Tucks
Push-Up Knee Tucks
35 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Push-Up Knee Tucks
Push-Up Knee Tucks
35 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds

Set 5: 2 rounds
Transition /Bicep Curls
Transition /Bicep Curls
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Step-up /dumbbell
Step-up /dumbbell
30 seconds
Superman Planks
Superman Planks
20 seconds
Barbell Bicep Curls/squat
Barbell Bicep Curls/squat
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Step-up Dumbbell
Step-up Dumbbell
30 seconds
Push Up with Feet on Step
30 seconds

Set 6: 1 round
Transition /Clean And Press
Transition /Clean And Press
15 reps
Lunges with Knee Lifts
Lunges with Knee Lifts
20 seconds
Ball Ab Rolls
Ball Ab Rolls
1 minute
Good Morning Medicine Ball Catches
Good Morning Medicine Ball Catches
20 seconds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
10 reps
Barbell Clean and Press
Barbell Clean and Press
15 reps
Good Morning Medicine Ball Catches
Good Morning Medicine Ball Catches
20 seconds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
10 reps
Push-Up Bird Dog
Push-Up Bird Dog
30 seconds
Barbell Clean and Press
Barbell Clean and Press
15 reps
Lunges with Knee Lifts
Lunges with Knee Lifts
15 reps
Ball Ab Rolls
Ball Ab Rolls
1 minute

Set 7: 1 round
Transition /Barbell Squats
Transition /Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 seconds
Seated Single Leg Stand Ups
Seated Single Leg Stand Ups
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Barbell Squats
Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 seconds
Seated Single Leg Stand Ups
Seated Single Leg Stand Ups
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds

Set 8: 1 round
Ankle Weights
Ankle Weights
15 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Butterfly Plank
Butterfly Plank
30 seconds
Barbell Bench Press
Barbell Bench Press
15 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Pull-Ups
Pull-Ups
3 reps

Set 9: 1 round
Transition /Barbell Squats
Transition /Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 seconds
Seated Single Leg Stand Ups
Seated Single Leg Stand Ups
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Barbell Squats
Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 seconds
Seated Single Leg Stand Ups
Seated Single Leg Stand Ups
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds

Set 10: 1 round
Ankle Weights
Ankle Weights
15 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Butterfly Plank
Butterfly Plank
30 seconds
Barbell Bench Press
Barbell Bench Press
15 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Pull-Ups
Pull-Ups
3 reps

Set 11: 1 round
Ab Ball Raises
Ab Ball Raises
30 seconds
Double Knees
Double Knees
12 seconds
Ball Plank Pikes
Ball Plank Pikes
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Double Knees
Double Knees
12 seconds
Ball Plank Pikes
Ball Plank Pikes
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Double Knees
Double Knees
11 seconds
Ball Plank Pikes
Ball Plank Pikes
30 seconds

Set 12: 2 rounds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
30 seconds
Push-Ups U Legs
Push-Ups U Legs
45 seconds
Medicine Ball Side Step Squats
Medicine Ball Side Step Squats
10 reps
Push-Ups U Legs
Push-Ups U Legs
45 seconds
Pull-Ups
Pull-Ups
3 reps

Set 13: 3 rounds
Squats to Shoulder Press with Band
Squats to Shoulder Press with Band
20 seconds
Burpees Round Bar
Burpees Round Bar
30 seconds

Set 14: 2 rounds
Left Tricep Push-Ups
Left Tricep Push-Ups
10 reps
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
10 reps
Right Tricep Push-Ups
Right Tricep Push-Ups
10 reps
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
10 reps

Set 15: 3 rounds
Rear Shoulder Fly with Band
Rear Shoulder Fly with Band
30 seconds
Crunchy Frogs
Crunchy Frogs
10 reps
Contralateral Limb Raises
Contralateral Limb Raises
20 seconds


Related Workouts

  • Core Burst
    Core Burst
    53 mins 15 secs, Intense
  • Yoga All Around
    Yoga All Around
    54 mins 15 secs, Intense
  • Cardio Extreme
    Cardio Extreme
    50 minutes, Intense
  • Fartlek Full Workout
    Fartlek Full Workout
    52 mins 30 secs, Intense
  • Full Body Renovation
    Full Body Renovation
    51 mins 20 secs, Intense
  • Bootcamp I
    Bootcamp I
    1 hr 5 mins 30 secs, Intense

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



You Might Also Like

Stair Machine

Stair Machine

Moderate Ic_time_32x32 11 mins  
Saturday

Saturday

Intense Ic_time_32x32 78 mins  
Lower Body   Ic_workout_dumbbell_32x32 Box or Step, Medicine Ball, Bench, Dumbbell, Wall, Pull Up Bar, Stability Ball, Cardio Machine
Sexy Legs Wednesday

Sexy Legs Wednesday

Casual Ic_time_32x32 40 mins  
Core   Ic_workout_dumbbell_32x32 Pull Up Bar, Resistance Band, Dumbbell, Box or Step, Wall, Stability Ball
Drop 20 Sunday

Drop 20 Sunday

Intense Ic_time_32x32 19 mins  
Core   Ic_workout_dumbbell_32x32 Medicine Ball, Box or Step, Wall
Kickboxing

Kickboxing

Intense Ic_time_32x32 49 mins  
Full Body   Ic_workout_dumbbell_32x32 Barbell, Pull Up Bar, Chair, Box or Step, Bench, Medicine Ball, Dumbbell
Squats

Squats

Intense Ic_time_32x32 48 mins  
Legs   Ic_workout_dumbbell_32x32 Dumbbell, Barbell, Pull Up Bar, Medicine Ball, Chair, Jump Rope, Bench, Stability Ball

Workout Categories