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

Set 2: 3 rounds
Weights: Heavy
Dumbbell Deadlift
12 reps
Rest
Rest
30 seconds

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

Set 4: 3 rounds
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
15 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
15 reps
Rest
Rest
45 seconds

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

Set 6: 3 rounds
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
12 reps
Rest
Rest
30 seconds

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

Set 8: 3 rounds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Rest
Rest
30 seconds

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

Set 10: 3 rounds
Alternating Hammer Curls
Alternating Hammer Curls
12 reps
Rest
Rest
30 seconds

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

Set 12: 3 rounds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
12 reps
Rest
Rest
30 seconds

Set 13: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 14: 2 rounds
Rest
Rest
20 seconds
Reverse Crunches
Reverse Crunches
20 reps
Crunches
Crunches
20 reps
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
20 reps
Russian Twists
Russian Twists
20 reps


Related Workouts

  • Stacked Up Top
    Stacked Up Top
    43 minutes, Intense
  • Strengthen Glutes & Core
    Strengthen Glutes & Core
    45 minutes, Moderate
  • Werkin Women
    Werkin Women
    45 minutes, Moderate
  • Stamina & Strength
    Stamina & Strength
    36 minutes, Intense
  • Abs & Arms Assault
    Abs & Arms Assault
    38 mins 21 secs, Intense
  • Elliptical Intensity Trainer
    Elliptical Intensity Trainer
    40 minutes, Intense

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



You Might Also Like

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 Blitz by Reps & Cardio

Kettlebell Blitz by Reps & Cardio

Intense Ic_time_32x32 46 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell, Box or Step, Bench
Full Body with Band ilPESANTE

Full Body with Band ilPESANTE

Moderate Ic_time_32x32 40 mins  
Full Body   Ic_workout_dumbbell_32x32 Resistance Band
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
Chest&Triceps + Cardio Workout by ilPESANTE

Chest&Triceps + Cardio Workout by ilPESANTE

Intense Ic_time_32x32 40 mins  
Arms   Ic_workout_dumbbell_32x32 Box or Step, Dumbbell, Bench

Workout Categories