OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

When you can't get to the gym as often as you'd like, make the most of it by making it a while body workout.


Exercises

Set 1: 1 round
Warm-Up Elliptical
Resistance: Moderate
Effort: Vigorous
Warm-Up Elliptical
15 minutes

Set 2: 1 round
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
22 reps
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
12 reps
Incline Dumbbell Bench Press
Weights: Maximum
Incline Dumbbell Bench Press
8 reps

Set 3: 1 round
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
Reps until failure
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
Reps until failure

Set 4: 1 round
Prisoner Squats
Prisoner Squats
Reps until failure
Rest
Rest
30 seconds
Prisoner Squats
Prisoner Squats
Reps until failure
Rest
Rest
30 seconds
Prisoner Squats
Prisoner Squats
Reps until failure
Rest
Rest
30 seconds
Medicine Ball Chops
Weights: Moderate
Medicine Ball Chops
Reps until failure
Rest
Rest
30 seconds
Medicine Ball Chops
Weights: Moderate
Medicine Ball Chops
Reps until failure
Rest
Rest
30 seconds
Medicine Ball Chops
Weights: Moderate
Medicine Ball Chops
Reps until failure
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Outside Runners Lunges
Outside Runners Lunges
1 minute

Set 5: 1 round
Pull-ups
Pull-ups
Reps until failure
Rest
Rest
30 seconds
Pull-ups
Pull-ups
Reps until failure
Rest
Rest
30 seconds
Pull-ups
Pull-ups
Reps until failure
Rest
Rest
30 seconds

Set 6: 1 round
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
Reps until failure
Rest
Rest
45 seconds
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
Reps until failure
Rest
Rest
45 seconds
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
Reps until failure
Rest
Rest
45 seconds

Set 7: 1 round
Pogo Hops
Effort: Vigorous
Pogo Hops
1 minute
Rest
Rest
30 seconds
Pogo Hops
Effort: Vigorous
Pogo Hops
1 minute
Rest
Rest
30 seconds
Weights: Heavy
Effort: Vigorous
Leg Extension Machine
Reps until failure

Set 8: 1 round
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
1 minute
Rest
Rest
30 seconds
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
1 minute

Set 9: 1 round
Chest Openers
Chest Openers
1 minute
Center Leg Stretch
Center Leg Stretch
1 minute
High Knee Pulls
High Knee Pulls
1 minute
Windmills
Windmills
1 minute
Thread the Needle Stretch
Thread the Needle Stretch
1 minute


Related Workouts

  • Balance Essentials
    Balance Essentials
    36 minutes, Moderate
  • Luxurious Yin
    Luxurious Yin
    44 mins 30 secs, Casual
  • Girly Grit Newbie
    Girly Grit Newbie
    45 minutes, Moderate
  • Stability Brawl
    Stability Brawl
    41 mins 30 secs, Moderate
  • Ab Workouts,Tuesday, Thursday & Saturday
    Ab Workouts,Tuesday, Thursday & Saturday
    36 minutes, Casual
  • Blossom Into Spring
    Blossom Into Spring
    41 mins 20 secs, Moderate

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



You Might Also Like

Frank' Full Body - Gym

Frank' Full Body - Gym

Moderate Ic_time_32x32 37 mins  
Full Body   Ic_workout_dumbbell_32x32 Cardio Machine, Barbell, Bench, Strength Machine, Dumbbell, Stability Ball
Back

Back

Intense Ic_time_32x32 14 mins  
The Survivor

The Survivor

Intense Ic_time_32x32 23 mins  
Full Body  
Bicep/triceps/shoulders

Bicep/triceps/shoulders

Moderate Ic_time_32x32 38 mins  
Arms   Ic_workout_dumbbell_32x32 Barbell, Dumbbell, Strength Machine, Jump Rope, Kettlebell
Dream Beach Bod

Dream Beach Bod

Intense Ic_time_32x32 20 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbell, Box or Step
Full Body Day 6

Full Body Day 6

Moderate Ic_time_32x32 20 mins  
Legs   Ic_workout_dumbbell_32x32 Cardio Machine

Workout Categories