Group Project

Moderate Duration 33 minutes

Target Areas: Full Body

Equipment: Wall, Barbell, Dumbbell, Stability Ball

Added By Virginia Stas

Exercises

Set 1: 1 round

15 seconds

30 seconds

30 seconds

15 seconds

❤️ Moderate (Zone 2)

Side Bends

1 minute

Elbows-Out Chest Stretches

30 seconds

❤️ Light (Zone 1)

30 seconds

1 minute

1 minute

30 seconds

30 seconds

Lying Hamstring Stretches

30 seconds

Runners Lunges

1 minute

Set 2: 1 round

Barbell Squats

30 seconds

Barbell Deadlifts

30 seconds

Weights: Moderate

Stability Ball Chest Press with Glute Raises

20 reps

High Glute Kickbacks

20 reps

Weights: Moderate

Dumbbell Chest Press

20 reps

Weights: Moderate

Stability Ball Chest Press

20 reps

Dumbell Back Row

30 seconds

Weights: Moderate

Dumbbell Side Bends

1 minute

Weights: Moderate

Hammer Curls

30 seconds

Weights: Moderate

Dumbbell Chest Press

30 seconds

Squat Hops with a Quarter Turn

30 seconds

Crunches

30 seconds

❤️ Moderate (Zone 2)

Flutter Kicks

30 seconds

Set 3: 1 round

Barbell Squats

30 seconds

Barbell Deadlifts

30 seconds

Weights: Moderate

Stability Ball Chest Press with Glute Raises

20 reps

High Glute Kickbacks

20 reps

Weights: Moderate

Dumbbell Chest Press

20 reps

Weights: Moderate

Stability Ball Chest Press

20 reps

Dumbell Back Row

30 seconds

Weights: Moderate

Dumbbell Side Bends

1 minute

Weights: Moderate

Hammer Curls

30 seconds

Weights: Moderate

Dumbbell Chest Press

30 seconds

Squat Hops with a Quarter Turn

30 seconds

Crunches

30 seconds

❤️ Moderate (Zone 2)

Flutter Kicks

30 seconds

Set 4: 1 round

Barbell Squats

30 seconds

Barbell Deadlifts

30 seconds

Weights: Moderate

Stability Ball Chest Press with Glute Raises

20 reps

High Glute Kickbacks

20 reps

Weights: Moderate

Dumbbell Chest Press

20 reps

Weights: Moderate

Stability Ball Chest Press

20 reps

Dumbell Back Row

30 seconds

Weights: Moderate

Dumbbell Side Bends

1 minute

Weights: Moderate

Hammer Curls

30 seconds

Weights: Moderate

Dumbbell Chest Press

30 seconds

Squat Hops with a Quarter Turn

30 seconds

Crunches

30 seconds

❤️ Moderate (Zone 2)

Flutter Kicks

30 seconds

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Top Choice for this Workout

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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.