OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

It's good for me ,use 16 kg or up .


Exercises

Set 1: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
1 minute
Jog on the Spot
Effort: Vigorous
Jog on the Spot
1 minute
Rest
Rest
30 seconds

Set 2: 4 rounds
Push-Ups
Push-Ups
12 reps
Rest
Rest
40 seconds

Set 3: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
40 seconds
Rest
Rest
30 seconds

Set 4: 4 rounds
Diamond Push Ups
Diamond Push Ups
12 reps
Rest
Rest
45 seconds

Set 5: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
40 seconds
Rest
Rest
30 seconds

Set 6: 4 rounds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
12 reps
Rest
Rest
30 seconds

Set 7: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
40 seconds
Rest
Rest
30 seconds

Set 8: 4 rounds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
15 reps
Rest
Rest
30 seconds

Set 9: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
40 seconds
Rest
Rest
30 seconds

Set 10: 2 rounds
Kneeling Right Tricep Kickbacks
Weights: Heavy
Kneeling Right Tricep Kickbacks
14 reps
Kneeling Left Tricep Kickbacks
Weights: Heavy
Kneeling Left Tricep Kickbacks
14 reps
Rest
Rest
30 seconds

Set 11: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
40 seconds
Rest
Rest
30 seconds

Set 12: 4 rounds
Rest
Rest
20 seconds
Reverse Crunches
Reverse Crunches
25 reps
Crunches
Crunches
24 reps


Related Workouts

  • 15-Pumpkin Pie Punch 021018 BC
    15-Pumpkin Pie Punch 021018 BC
    38 mins 45 secs, Intense
  • Full body workout
    Full body workout
    46 mins 6 secs, Intense
  • The Elliptical Trainer
    The Elliptical Trainer
    40 minutes, Moderate
  • Stamina & Strength
    Stamina & Strength
    36 minutes, Intense
  • Harvard Health Resistance Bands & Tubes
    Harvard Health Resistance Bands & Tubes
    43 mins 20 secs, Moderate
  • Full Body Killer
    Full Body Killer
    38 minutes, Intense

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



You Might Also Like

Walking Fast

Walking Fast

Intense Ic_time_32x32 20 mins  
Kettlebell Blitz by Time

Kettlebell Blitz by Time

Intense Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step, Kettlebell, Dumbbell
Kettlebell Crossfit by Reps and Active Rest

Kettlebell Crossfit by Reps and Active Rest

Intense Ic_time_32x32 45 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step, Kettlebell
Kettlebell Crossfit Time by ilPESANTE

Kettlebell Crossfit Time by ilPESANTE

Intense Ic_time_32x32 35 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell
Half Hour Kettlebell Workout + Active Rest

Half Hour Kettlebell Workout + Active Rest

Intense Ic_time_32x32 37 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step, Kettlebell
Legs & Shoulders + Cardio Workout by ilPESANTE

Legs & Shoulders + Cardio Workout by ilPESANTE

Intense Ic_time_32x32 41 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step, Dumbbell, Barbell

Workout Categories