OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 2 rounds
Transition
Transition
5 seconds
Hamstring Stretch
Hamstring Stretch
30 seconds

Set 2: 2 rounds
Transition
Transition
5 seconds
Side Leg Stretches
Side Leg Stretches
30 seconds

Set 3: 1 round
Transition
Transition
5 seconds
Split Stretches
Split Stretches
30 seconds

Set 4: 2 rounds
Transition
Transition
5 seconds
Head to Knee
Head to Knee
30 seconds

Set 5: 2 rounds
Transition
Transition
5 seconds
Sitting Stretch
Sitting Stretch
30 seconds

Set 6: 1 round
Cross Body Crunches
Cross Body Crunches
80 reps
Calf Raise Toes In
Calf Raise Toes In
60 reps
Dumbbell Wrist Curls
Dumbbell Wrist Curls
68 reps
Barbell Clean and Press
Barbell Clean and Press
24 reps
Bicep Curls
Bicep Curls
24 reps
Leg Raises
Leg Raises
80 reps
Dumbbell Side Bends
Dumbbell Side Bends
200 reps
Calf Raise Toes Out
Calf Raise Toes Out
60 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
48 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
24 reps
Overhead Press
Overhead Press
24 reps

Set 7: 1 round
Reverse Crunch with Ball
Reverse Crunch with Ball
80 reps
Wall Sits with Heel Ups
Wall Sits with Heel Ups
60 reps
Hammer Curls
Hammer Curls
24 reps
Squats
Squats
40 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
24 reps
Russian Twists
Russian Twists
280 reps
Kettlebell Deadlifts
Kettlebell Deadlifts
48 reps
Calf Raises
Calf Raises
60 reps
Dumbbell Front Raises
Dumbbell Front Raises
2 reps
Dumbbell Chest Press
Dumbbell Chest Press
24 reps
Tricep Extensions
Tricep Extensions
24 reps

Set 8: 1 round
Transition
Transition
5 seconds
Crunchy Frogs
Crunchy Frogs
Reps until failure
Front, Side & Roundhouse Kicks
Front, Side & Roundhouse Kicks
72 reps
Finger Tension Pulls
Finger Tension Pulls
144 reps
Tippy Toes
Tippy Toes
40 reps

Set 9: 1 round
Transition
Transition
30 seconds

Set 10: 1 round
Transition
Transition
30 seconds
Side Kicks High, Low & Mid
Side Kicks High, Low & Mid
48 reps
Hook Kicks High, Low & Mid
Hook Kicks High, Low & Mid
48 reps
Backspin Kicks High, Low & Mid
Backspin Kicks High, Low & Mid
48 reps
Front Kicks High, Low & Mid
Front Kicks High, Low & Mid
48 reps
Back Kicks High, Low & Mid
Back Kicks High, Low & Mid
48 reps

Set 11: 3 rounds
Rest
Rest
10 seconds
Shadow Boxing
Shadow Boxing
1 minute


Related Workouts

  • 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
  • Get In The Zone
    Get In The Zone
    59 mins 10 secs, Moderate
  • Core Burst
    Core Burst
    53 mins 15 secs, Intense
  • Insanity Rapid Blaster Master
    Insanity Rapid Blaster Master
    1 hr 10 mins, Intense
  • Lose The Muffin Top
    Lose The Muffin Top
    54 minutes, Moderate
  • Bootcamp I
    Bootcamp I
    1 hr 5 mins 30 secs, Intense

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



You Might Also Like

Bruce Lee Circuits

Bruce Lee Circuits

Intense Ic_time_32x32 31 mins  
Lower Body   Ic_workout_dumbbell_32x32 Jump Rope, Barbell
Circuit - 1a+b

Circuit - 1a+b

Intense Ic_time_32x32 15 mins  
Full Body   Ic_workout_dumbbell_32x32 Jump Rope, Dumbbell
Circuit - 2B

Circuit - 2B

Intense Ic_time_32x32 8 mins  
Core   Ic_workout_dumbbell_32x32 Wall
Moves - Kicks

Moves - Kicks

Moderate Ic_time_32x32 14 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair
Daily Mon, Wed, Fri Alt

Daily Mon, Wed, Fri Alt

Intense Ic_time_32x32 72 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbell, Stability Ball, Kettlebell, Wall, Barbell
Circuits 1

Circuits 1

Intense Ic_time_32x32 26 mins  
Full Body   Ic_workout_dumbbell_32x32 Jump Rope, Dumbbell, Pull Up Bar, Strength Machine, Chair, Stability Ball, Barbell

Workout Categories