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Description

Weight exercises accompanied by core & stretches


Exercises

Set 1: 1 round
Warm-Up Elliptical
Resistance: Light
Effort: Light
Warm-Up Elliptical
10 minutes
Small Forward Arm Circles
Effort: Light
Small Forward Arm Circles
20 reps
Small Reverse Arm Circles
Effort: Light
Small Reverse Arm Circles
20 reps
Big Reverse Arm Circles
Effort: Light
Big Reverse Arm Circles
20 reps
Big Forward Arm Circles
Effort: Light
Big Forward Arm Circles
20 reps
Shoulder Shrugs
Shoulder Shrugs
10 reps
Shoulder Stretches
Shoulder Stretches
15 seconds
Rest
Rest
1 minute

Set 2: 1 round
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
20 reps
Weights: Moderate
Cable Lat Pull Down
15 reps
Russian Twists
Russian Twists
30 reps
Right Side Stretch
Right Side Stretch
10 seconds
Left Side Stretch
Left Side Stretch
10 seconds

Set 3: 1 round
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
18 reps
Weights: Moderate
Cable Lat Pull Down
15 reps
Russian Twists
Russian Twists
30 reps
Side to Side Left Leg Swings
Side to Side Left Leg Swings
10 reps
Side to Side Right Leg Swings
Side to Side Right Leg Swings
10 reps
Rest
Rest
45 seconds

Set 4: 1 round
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Cable Lat Pull Down
15 reps
Russian Twists
Russian Twists
30 reps
Right Side Stretch
Right Side Stretch
10 seconds
Left Side Stretch
Left Side Stretch
10 seconds
Rest
Rest
45 seconds

Set 5: 1 round
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
15 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
15 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
15 reps
Left Oblique V-Ups
Left Oblique V-Ups
20 reps
Right Oblique V-Ups
Right Oblique V-Ups
20 reps
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
10 seconds
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
10 seconds
Rest
Rest
1 minute

Set 6: 1 round
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
15 reps
V-Ups
V-Ups
20 reps
Right High Lunge
Right High Lunge
10 seconds
Left High Lunge
Left High Lunge
10 seconds
Rest
Rest
45 seconds

Set 7: 1 round
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
12 reps
V-Ups
V-Ups
20 reps
Left Side Stretch
Left Side Stretch
10 seconds
Right Side Stretch
Right Side Stretch
10 seconds
Rest
Rest
45 seconds

Set 8: 1 round
Bench Dumbbell Fly
Bench Dumbbell Fly
12 reps
90-90 Crunches
90-90 Crunches
30 reps
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
10 seconds
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
10 seconds
Rest
Rest
1 minute

Set 9: 1 round
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
15 reps
90-90 Crunches
90-90 Crunches
30 reps
Standing Leg Stretches
Standing Leg Stretches
10 seconds
Rest
Rest
45 seconds

Set 10: 1 round
Bench Dumbbell Fly
Bench Dumbbell Fly
10 reps
90-90 Crunches
90-90 Crunches
30 reps
Standing Leg Stretches
Standing Leg Stretches
15 seconds
Rest
Rest
1 minute

Set 11: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Tricep Dips
Tricep Dips
15 reps
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
10 reps
Weights: Moderate
Bent Arm Lateral Shoulder Raise
15 reps
Back Extension on Ball
Back Extension on Ball
15 reps
Rest
Rest
45 seconds

Set 12: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Tricep Dips
Tricep Dips
15 reps
Alternating Dumbbell Curl to Press
12 reps
Weights: Moderate
Bent Arm Lateral Shoulder Raise
15 reps
Back Extension on Ball
Back Extension on Ball
15 reps
Rest
Rest
1 minute

Set 13: 1 round
Cool Down Jogging
Cool Down Jogging
5 minutes


Related Workouts

  • Part One - Dumbbell - Week 1 to 6 - of 12 week program
    Part One - Dumbbell - Week 1 to 6 - of 12 week program
    55 mins 35 secs, Moderate
  • Bodyweight
    Bodyweight
    1 hr 4 mins 37 secs, Casual
  • Insanity Rapid Blaster Master
    Insanity Rapid Blaster Master
    1 hr 10 mins, Intense
  • ABsolute Endurance
    ABsolute Endurance
    56 minutes, Casual
  • Abs And Cardio Burn
    Abs And Cardio Burn
    1 hour, Moderate
  • The Ultimate HIIT
    The Ultimate HIIT
    57 minutes, Intense

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