OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Crosses
Crosses
1 minute
Band Squats with Press
Band Squats with Press
1 minute
Jump Rope
Jump Rope
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
15 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
1 minute
Barbell Deadlift
Barbell Deadlift
1 minute
High Knee Obliques
High Knee Obliques
1 minute
Right Lunge with Kettlebell Rows
Right Lunge with Kettlebell Rows
45 seconds
Left Lunge with Kettlebell Rows
Left Lunge with Kettlebell Rows
45 seconds
Rest
Rest
15 seconds
Butt Kickers
Butt Kickers
1 minute
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Carioca
Carioca
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Rest
Rest
15 seconds
High Knees
High Knees
1 minute
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Power Step Ups
Power Step Ups
1 minute
Rest
Rest
15 seconds
Jog on the Spot
Jog on the Spot
1 minute
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Jump Rope with Lateral Hops
Jump Rope with Lateral Hops
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
15 seconds

Set 2: 1 round
Crosses
Crosses
1 minute
Band Squats with Press
Band Squats with Press
1 minute
Jump Rope
Jump Rope
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
15 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
1 minute
Barbell Deadlift
Barbell Deadlift
1 minute
High Knee Obliques
High Knee Obliques
1 minute
Right Lunge with Kettlebell Rows
Right Lunge with Kettlebell Rows
45 seconds
Left Lunge with Kettlebell Rows
Left Lunge with Kettlebell Rows
45 seconds
Rest
Rest
15 seconds
Butt Kickers
Butt Kickers
1 minute
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Carioca
Carioca
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Rest
Rest
15 seconds
High Knees
High Knees
1 minute
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Power Step Ups
Power Step Ups
1 minute
Rest
Rest
15 seconds
Jog on the Spot
Jog on the Spot
1 minute
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Jump Rope with Lateral Hops
Jump Rope with Lateral Hops
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Rotating Toe Touches
Rotating Toe Touches
1 minute
Cross Jacks
Cross Jacks
1 minute
Jump Rope
Jump Rope
1 minute
Ice Skaters
Ice Skaters
1 minute
Rest
Rest
15 seconds
Lunge with Side Tilt Rotations
Lunge with Side Tilt Rotations
1 minute
Basketball Shots
Basketball Shots
1 minute
Alternating Roundkicks
Alternating Roundkicks
1 minute
High Knee Obliques
High Knee Obliques
1 minute
Rest
Rest
15 seconds
Butt Kickers
Butt Kickers
1 minute
Carioca
Carioca
1 minute
Clock Lunges
Clock Lunges
1 minute
Foot Taps
Foot Taps
1 minute
Rest
Rest
15 seconds
High Knees
High Knees
1 minute
Blow In & Outs
Blow In & Outs
1 minute
Squat Jacks
Squat Jacks
1 minute
Power Step Ups
Power Step Ups
1 minute
Rest
Rest
15 seconds
Glute Twist Lunges
Glute Twist Lunges
1 minute
Squats with Ball Reaches
Squats with Ball Reaches
1 minute
Burpees
Burpees
1 minute
Double Knees
Double Knees
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Rotating Toe Touches
Rotating Toe Touches
1 minute
Cross Jacks
Cross Jacks
1 minute
Jump Rope
Jump Rope
1 minute
Ice Skaters
Ice Skaters
1 minute
Rest
Rest
15 seconds
Lunge with Side Tilt Rotations
Lunge with Side Tilt Rotations
1 minute
Basketball Shots
Basketball Shots
1 minute
Alternating Roundkicks
Alternating Roundkicks
1 minute
High Knee Obliques
High Knee Obliques
1 minute
Rest
Rest
15 seconds
Butt Kickers
Butt Kickers
1 minute
Carioca
Carioca
1 minute
Clock Lunges
Clock Lunges
1 minute
Foot Taps
Foot Taps
1 minute
Rest
Rest
15 seconds
High Knees
High Knees
1 minute
Blow In & Outs
Blow In & Outs
1 minute
Squat Jacks
Squat Jacks
1 minute
Power Step Ups
Power Step Ups
1 minute
Rest
Rest
15 seconds
Glute Twist Lunges
Glute Twist Lunges
1 minute
Squats with Ball Reaches
Squats with Ball Reaches
1 minute
Burpees
Burpees
1 minute
Double Knees
Double Knees
1 minute
Rest
Rest
15 seconds


Related Workouts

  • Ultimate Barbell
    Ultimate Barbell
    55 minutes, Intense
  • Bootcamp I
    Bootcamp I
    1 hr 5 mins 30 secs, Intense
  • Part One - Dumbbell - Week 1 to 6 - of 12 week program
    Part One - Dumbbell - Week 1 to 6 - of 12 week program
    55 mins 35 secs, Moderate
  • Sexy Body
    Sexy Body
    50 mins 30 secs, Moderate
  • BSL-Strength
    BSL-Strength
    1 hr 3 mins 42 secs, Intense
  • Burn
    Burn
    1 hr 9 mins 20 secs, Intense