OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

No excuses because this workout can be done anywhere! All you need for this is a great attitude, stability ball, dumbbells and a pull-up bar. Remember to modify exercises when necessary to make them easier or more difficult. No matter your skill level PUSH YOURSELF and only rest when necessary.


Exercises

Set 1: 1 round
Treadmill Walking
Effort: Moderate
Treadmill Walking
8 minutes
Outside Runners Lunges
Outside Runners Lunges
30 seconds
Inchworms
Inchworms
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
30 seconds

Set 2: 4 rounds
Dumbbell Lunges
Dumbbell Lunges
20 reps
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
20 reps
Mountain Climbers
Effort: Maximum
Mountain Climbers
30 seconds
Rest
Rest
20 seconds
Dumbbell Squats
Dumbbell Squats
12 reps
Rest
Rest
20 seconds
Burpees
Burpees
12 reps
Rest
Rest
20 seconds
Leg Press
Weights: Moderate
Leg Press
12 reps
Rest
Rest
20 seconds
Elbow Plank on BOSU
Elbow Plank on BOSU
35 seconds

Set 3: 1 round
Big Toe Forward Bend
Big Toe Forward Bend
20 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
20 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
20 seconds
Outside Runners Lunges
Outside Runners Lunges
20 seconds
Cat Cow
Cat Cow
20 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Pec Opener
Pec Opener
40 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minute


Related Workouts

  • Dedicated to Muscle
    Dedicated to Muscle
    40 minutes, Intense
  • 45 Minute Femme Fatale
    45 Minute Femme Fatale
    45 minutes, Moderate
  • Strengthen Glutes & Core
    Strengthen Glutes & Core
    45 minutes, Moderate
  • Get It Gurl
    Get It Gurl
    45 mins 35 secs, Intense
  • Abs & Arms Assault
    Abs & Arms Assault
    38 mins 21 secs, Intense
  • Fitness Test Part #3
    Fitness Test Part #3
    35 minutes, Intense

Start Online Personal Training with Michael Lansdowne to access this workout.

Start 1:1 Training - Free Trial




You Might Also Like

4x4 Boot Camp Session #3

4x4 Boot Camp Session #3

Intense Ic_time_32x32 30 mins  
Lower Body  
4x4 Boot Camp Session #6 Abtivation

4x4 Boot Camp Session #6 Abtivation

Moderate Ic_time_32x32 20 mins  
Core  
4x4 Boot Camp Session #7 Boxing Cardio

4x4 Boot Camp Session #7 Boxing Cardio

Intense Ic_time_32x32 58 mins  
Legs   Ic_workout_dumbbell_32x32 Jump Rope, Medicine Ball, Wall, Cardio Machine
4x4 Boot Camp Session #8

4x4 Boot Camp Session #8

Intense Ic_time_32x32 30 mins  
Legs   Ic_workout_dumbbell_32x32 Medicine Ball, Pull Up Bar, Jump Rope, Dumbbell
4x4 Boot Camp Session #9

4x4 Boot Camp Session #9

Intense Ic_time_32x32 37 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Box or Step, Barbell, Pull Up Bar
4x4 Boot Camp Session #10 Abtivation II

4x4 Boot Camp Session #10 Abtivation II

Moderate Ic_time_32x32 35 mins  
Core   Ic_workout_dumbbell_32x32 Stability Ball

Workout Categories