OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Get Dumbbells
2 minutes

Set 2: 3 rounds
Lunge to Shoulder Press
Weights: Moderate
Lunge to Shoulder Press
30 seconds
Squat Jumps
Effort: Maximum
Squat Jumps
20 seconds
Rest
Rest
30 seconds
Weights: Moderate
Effort: Maximum
Alternating Lunge to Bicep Curls
30 seconds
Squat Jumps
Effort: Maximum
Squat Jumps
20 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Squat Jumps
Effort: Maximum
Squat Jumps
20 seconds
Rest
Rest
35 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
35 seconds

Set 4: 3 rounds
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Effort: Very Hard
Right Bulgarian Split Squats with Dumbbells
30 seconds
Left Leg Lateral Step Up
Left Leg Lateral Step Up
30 seconds
Rest
Rest
30 seconds
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Effort: Very Hard
Left Bulgarian Split Squats with Dumbbells
30 seconds
Right Leg Lateral Step Up
Right Leg Lateral Step Up
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Go To Glute Kick Machine
1 minute

Set 6: 3 rounds
Right Leg Glute Kickback
Weights: Maximum
Effort: Maximum
Right Leg Glute Kickback
35 seconds
Left Leg Glute Kickback Machine
Weights: Maximum
Effort: Maximum
Left Leg Glute Kickback Machine
35 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Go to Treadmill
3 minutes

Set 8: 1 round
Treadmill Walk
Effort: Light
Treadmill Walk
2 minutes
Treadmill Slow Jogging
Effort: Moderate
Treadmill Slow Jogging
1 minute
Treadmill Moderate Jog
Effort: Vigorous
Treadmill Moderate Jog
1 minute
Treadmill Running
Effort: Very Hard
Treadmill Running
3 minutes
Rest
Rest
30 seconds

Set 9: 12 rounds
Sprint
Effort: Maximum
Sprint
45 seconds
Rest
Rest
25 seconds

Set 10: 1 round
Treadmill Running
Effort: Very Hard
Treadmill Running
5 minutes
Treadmill Moderate Jog
Effort: Vigorous
Treadmill Moderate Jog
1 minute
Treadmill Slow Jogging
Effort: Moderate
Treadmill Slow Jogging
1 minute
Treadmill Walk
Effort: Light
Treadmill Walk
2 minutes


Related Workouts

  • Numbers Game
    Numbers Game
    52 minutes, Intense
  • Yoga All Around
    Yoga All Around
    54 mins 15 secs, Intense
  • Cardio Extreme
    Cardio Extreme
    50 minutes, Intense
  • All Rounder
    All Rounder
    1 hr 6 mins 5 secs, Moderate
  • Sunny Summer Session
    Sunny Summer Session
    55 mins 40 secs, Moderate
  • Full Body With Cardio
    Full Body With Cardio
    54 mins 50 secs, Intense

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



You Might Also Like

Row, Stomach, Chest

Row, Stomach, Chest

Intense Ic_time_32x32 39 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell
Circuit

Circuit

Intense Ic_time_32x32 36 mins  
Lower Body   Ic_workout_dumbbell_32x32 Cardio Machine, Dumbbell, Resistance Band
KK Workout 2

KK Workout 2

Intense Ic_time_32x32 49 mins  
Lower Body   Ic_workout_dumbbell_32x32 Kettlebells, Dumbbells, Cardio Machine
Khloe Inspired

Khloe Inspired

Intense Ic_time_32x32 51 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbell, Kettlebell
KHLO-Fit 11/7/2015

KHLO-Fit 11/7/2015

Intense Ic_time_32x32 86 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbell, Jump Rope, Box or Step, Medicine Ball, Wall, Strength Machine, Cardio Machine
Sam's Wk 2 Monday Legs & Butt 9/22

Sam's Wk 2 Monday Legs & Butt 9/22

Intense Ic_time_32x32 38 mins  
Lower Body   Ic_workout_dumbbell_32x32 Barbell

Workout Categories