OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

This workout targets upper and lower body. Use a comfortable weight, focusing on maintaining rhythm and form.


Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
5 minutes

Set 2: 3 rounds
Surfees
Effort: Vigorous
Surfees
1 minute
Alternating Bent Over Rows
Alternating Bent Over Rows
12 reps
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
12 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Right Lunge with Kettlebell Raise
Weights: Moderate
Right Lunge with Kettlebell Raise
12 reps
Left Lunge with Kettlebell Raise
Left Lunge with Kettlebell Raise
12 reps
Barbell Shrug
Weights: Heavy
Barbell Shrug
12 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Dips with Leg Extension
Dips with Leg Extension
1 minute
Medicine Ball Chops
Weights: Heavy
Medicine Ball Chops
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Rest
Rest
30 seconds
Barbell Reverse Curl to Press With Standing Tricep extension
Barbell Reverse Curl to Press With Standing Tricep extension
12 reps
Seated Ball Toss with Standing Partner
Weights: Moderate
Seated Ball Toss with Standing Partner
15 reps
Neutral Grip Pull Ups
Neutral Grip Pull Ups
Reps until failure


Related Workouts

  • Dumbbell Muscle Blaster
    Dumbbell Muscle Blaster
    27 minutes, Moderate
  • Lose It!
    Lose It!
    30 minutes, Moderate
  • Front, Back, Side-to-Side
    Front, Back, Side-to-Side
    25 minutes, Moderate
  • Spartan Supreme
    Spartan Supreme
    33 mins 30 secs, Intense
  • Olympic "Circuit Challenge"
    Olympic "Circuit Challenge"
    32 mins 45 secs, Intense
  • Autumn Abs
    Autumn Abs
    34 mins 20 secs, Intense

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



You Might Also Like

Total Body Beatdown

Total Body Beatdown

Intense Ic_time_32x32 45 mins  
Total Body Strength Training

Total Body Strength Training

Moderate Ic_time_32x32 39 mins  
Half-Time Full-Body

Half-Time Full-Body

Moderate Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Dumbell Curcuit Training

Dumbell Curcuit Training

Intense Ic_time_32x32 17 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Weight Training 101

Weight Training 101

Moderate Ic_time_32x32 20 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Back & Biceps

Back & Biceps

Intense Ic_time_32x32 39 mins  
Full Body   Ic_workout_dumbbell_32x32 Cardio Machine, Barbell, Pull Up Bar

Workout Categories