OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 2 rounds
High Knee Jab
Effort: Vigorous
High Knee Jab
25 reps
Rest
Rest
10 seconds
The Heisman Shuffle
Effort: Vigorous
The Heisman Shuffle
25 seconds
Rest
Rest
10 seconds
Jab Cross Hook Elbow Right
Effort: Vigorous
Jab Cross Hook Elbow Right
25 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Bicep Curls
Bicep Curls
15 reps
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
15 reps
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
10 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
25 reps
Rest
Rest
10 seconds
Tricep Push-Ups
Tricep Push-Ups
Reps until failure
Rest
Rest
30 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
8 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
10 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
8 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
High Knee Jab
Effort: Vigorous
High Knee Jab
25 reps
Rest
Rest
10 seconds
The Heisman Shuffle
The Heisman Shuffle
25 seconds
Rest
Rest
10 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
25 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Bicep Curls
Bicep Curls
15 reps
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
15 reps
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
16 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
10 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
25 reps
Rest
Rest
10 seconds
Tricep Push-Ups
Tricep Push-Ups
45 seconds
Rest
Rest
30 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
8 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
10 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
8 reps
Rest
Rest
30 seconds


Related Workouts

  • Test Your Endurance!
    Test Your Endurance!
    29 minutes, Intense
  • Dumbbell Muscle Blaster
    Dumbbell Muscle Blaster
    27 minutes, Moderate
  • Bodyweight Triple
    Bodyweight Triple
    26 mins 9 secs, Intense
  • Spartan Supreme
    Spartan Supreme
    33 mins 30 secs, Intense
  • AA: fABulously ARMed
    AA: fABulously ARMed
    25 minutes, Intense
  • Muscle Memory
    Muscle Memory
    35 minutes, Moderate

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



You Might Also Like

Aerobic & Cardio HIIT

Aerobic & Cardio HIIT

Moderate Ic_time_32x32 62 mins  
Half-Time Full-Body

Half-Time Full-Body

Moderate Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
100 Push-ups+100 Sit-ups=

100 Push-ups+100 Sit-ups=

Intense Ic_time_32x32 10 mins  
Core  
Female Daily Hard workouts

Female Daily Hard workouts

Moderate Ic_time_32x32 13 mins  
Core   Ic_workout_dumbbell_32x32 Box or Step, Wall, Chair
25 Push-Ups on knees

25 Push-Ups on knees

Moderate Ic_time_32x32 93 secs  
Shoulders  
Warmup 

Warmup

Casual Ic_time_32x32 9 mins  
Shoulders  

Workout Categories