Overall

Moderate Duration 41 minutes

Target Areas: Core

Exercises

Set 1: 1 round

Double Crunches

1 minute

Set 2: 1 round

Rest

45 seconds

Set 3: 1 round

Seated Cable Row 80

12 reps

Rest

1 minute

Seated Cable Row 100

10 reps

Rest

1 minute

Seated Cable Row 120

8 reps

Rest

1 minute

Set 4: 1 round

Straight Leg Sequence Right

25 reps

Rest

30 seconds

Straight Leg Sequence Left

25 reps

Set 5: 1 round

Barbell Bench Press 90

12 reps

Rest

1 minute

Barbell Bench Press 100

10 reps

Rest

1 minute

Barbell Bench Press 120

8 reps

Rest

1 minute

Set 6: 1 round

Double Crunches

30 reps

Rest

1 minute

Set 7: 1 round

Dumbbell Shrug 35

20 reps

Rest

1 minute

Dumbbell Shrug 40

16 reps

Rest

1 minute

Dumbbell Shrug 45

12 reps

Rest

1 minute

Set 8: 1 round

❤️ Vigorous (Zone 3)

Crunch Punches

1 minute

Rest

45 seconds

Set 9: 1 round

Weights: Heavy

Machine Fly 100

12 reps

Rest

1 minute

Weights: Maximum

Machine Fly 115

10 reps

Rest

1 minute

Weights: Maximum

Machine Fly 135

10 reps

Rest

1 minute

Set 10: 1 round

Ab Choppers

25 reps

Rest

1 minute

Set 11: 1 round

Isometric Bicep Curls 20

12 reps

Rest

1 minute

Isometric Bicep Curls 25

10 reps

Rest

1 minute

Isometric Bicep Curls 30

8 reps

Rest

1 minute

Set 12: 1 round

Crunchy Frogs

30 reps

Rest

1 minute

Set 13: 1 round

Weights: Heavy

Cable Tri Push 90

12 reps

Rest

1 minute

Weights: Heavy

Cable Tri Push 100

12 reps

Rest

1 minute

Weights: Heavy

Cable Tri Push 110

12 reps

Rest

1 minute

Set 14: 1 round

Right Cross Leg Obliques

20 reps

Rest

30 seconds

Left Cross Leg Obliques

20 reps

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Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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