OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Friday (Lift & cardio)


Exercises

Set 1: 1 round
Jog
Jog
10 minutes

Set 2: 1 round
Squats
Squats
100 reps
Rest
Rest
45 seconds

Set 3: 3 rounds
Jack Jump Tucks
Jack Jump Tucks
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Hack Squats
Hack Squats
20 reps
Rest
Rest
30 seconds
Hack Squats
Hack Squats
15 reps
Rest
Rest
30 seconds
Hack Squats
Hack Squats
12 reps

Set 5: 1 round
Rest
Rest
2 minutes

Set 6: 1 round
Hack Squats
Hack Squats
10 reps
Hack Squats (50%)
30 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Warm-Up Leg Press
20 reps
Rest
Rest
30 seconds

Set 8: 1 round
Rest
Rest
1 min 30 secs

Set 9: 4 rounds
Leg Press Strip Set
8 reps
Rest
Rest
30 seconds

Set 10: 1 round
Lunges
Lunges
25 reps
Rest
Rest
30 seconds

Set 11: 3 rounds
Leg Extensions
12 reps
Leg Curls
Leg Curls
12 reps
Bench Barbell Calf Raises
12 reps
Rest
Rest
1 minute

Set 12: 1 round
Lunges
Lunges
25 reps
Squat Jumps
Squat Jumps
25 reps

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 2 rounds
Machine Rope Crunch
12 reps
Hanging Knee Raises
Hanging Knee Raises
12 reps
Jack Knife
Jack Knife
12 reps
Leg Lifts
Leg Lifts
12 reps
Rest
Rest
1 minute

Set 15: 1 round
Bike
Effort: Moderate
Bike
2 minutes

Set 16: 3 rounds
Bike (9)
15 seconds
Bike (4)
30 seconds
Bike (8)
30 seconds
Bike (4)
1 minute
Bike (8)
45 seconds
Bike (4)
1 minute
Bike (6)
1 minute
Bike (4)
1 minute

Set 17: 1 round
Rest
Rest
30 seconds

Set 18: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
5 minutes
Rest
Rest
30 seconds

Set 19: 2 rounds
Jack Jump Tucks
Jack Jump Tucks
20 reps

Set 20: 1 round
Lengthening Stretches
10 minutes


Related Workouts

  • Burn
    Burn
    1 hr 9 mins 20 secs, Intense
  • CF-Heavy Lifter
    CF-Heavy Lifter
    52 minutes, Intense
  • Fartlek Full Workout
    Fartlek Full Workout
    52 mins 30 secs, Intense
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • Antony Nicou's Daily Workout
    Antony Nicou's Daily Workout
    1 hr 12 mins 15 secs, Intense
  • 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

Mp45 Day 1

Mp45 Day 1

Intense Ic_time_32x32 60 mins  
Lower Body  
MP45 Day 8

MP45 Day 8

Intense Ic_time_32x32 59 mins  
Ic_workout_dumbbell_32x32 Barbell, Bench, Dumbbell, Strength Machine
MP45 Day 11

MP45 Day 11

Intense Ic_time_32x32 84 mins  
Ic_workout_dumbbell_32x32 Dumbbell, Barbell, Bench, Strength Machine, Pull Up Bar
MP45 Day 13

MP45 Day 13

Intense Ic_time_32x32 32 mins  
Stretching  
MP45 Day 15

MP45 Day 15

Intense Ic_time_32x32 54 mins  
Ic_workout_dumbbell_32x32 Strength Machine, Pull Up Bar, Cardio Machine
MP45 Day 26 (Lift)

MP45 Day 26 (Lift)

Intense Ic_time_32x32 50 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell, Strength Machine, Barbell, Pull Up Bar, Cardio Machine

Workout Categories