OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Rest
Rest
30 seconds
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
6 reps
Rest
Rest
30 seconds
Bench Skull Crusher
Weights: Maximum
Bench Skull Crusher
3 reps
Rest
Rest
20 seconds
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
6 reps
Rest
Rest
20 seconds
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps

Set 2: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
3 reps
Rest
Rest
20 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
20 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps

Set 3: 1 round
Transition
Transition
1 minute
Elevated Chest Dips
10 reps
Rest
Rest
20 seconds
Elevated Chest Dips
8 reps
Rest
Rest
20 seconds
Elevated Chest Dips
6 reps
Rest
Rest
20 seconds
Elevated Chest Dips
3 reps

Set 4: 1 round
Transition
Transition
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Transition
Transition
5 seconds
Weights: Moderate
Rope Tricep Push Down
10 reps
Transition
Transition
5 seconds
Hammer Curls
Weights: Maximum
Hammer Curls
3 reps
Transition
Transition
5 seconds
Weights: Maximum
Rope Tricep Push Down
3 reps
Transition
Transition
5 seconds
Hammer Curls
Weights: Heavy
Hammer Curls
6 reps
Transition
Transition
5 seconds
Weights: Heavy
Rope Tricep Push Down
6 reps
Transition
Transition
5 seconds
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Transition
Transition
5 seconds
Weights: Moderate
Rope Tricep Push Down
10 reps

Set 5: 1 round
Transition
Transition
1 minute
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
6 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
6 reps
Right Concentrated Bicep Curls
Weights: Maximum
Right Concentrated Bicep Curls
3 reps
Left Concentrated Bicep Curls
Weights: Maximum
Left Concentrated Bicep Curls
3 reps
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
6 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
6 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps

Set 6: 1 round
Transition
Transition
1 minute
Push-Ups
Push-Ups
20 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
15 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
10 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
5 reps

Set 7: 1 round
Transition
Transition
1 minute
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Transition
Transition
1 minute
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Maximum
Barbell Deadlift
3 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
20 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps

Set 11: 1 round
Transition
Transition
1 minute
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
10 reps
Rest
Rest
30 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
30 seconds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
3 reps
Rest
Rest
20 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
20 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps

Set 12: 1 round
Transition
Transition
30 seconds
Incline Walk on Treadmill
Incline: Moderate
Effort: Moderate
Incline Walk on Treadmill
1 minute
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Transition
Transition
1 minute
Quad Stretches
Quad Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Left Glute Rolls
Left Glute Rolls
30 seconds
Right Glute Rolls
Right Glute Rolls
30 seconds
Seated Forward Bend
Seated Forward Bend
30 seconds


Related Workouts

  • Walk it Off
    Walk it Off
    40 mins 30 secs, Casual
  • Stability Brawl
    Stability Brawl
    41 mins 30 secs, Moderate
  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense
  • Full Body Workout Including Anaerobic HIIT And Stretch
    Full Body Workout Including Anaerobic HIIT And Stretch
    40 mins 30 secs, Casual
  • Balance Essentials
    Balance Essentials
    36 minutes, Moderate
  • The Elliptical Trainer
    The Elliptical Trainer
    40 minutes, Moderate

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



You Might Also Like

Hot Yoga

Hot Yoga

Intense Ic_time_32x32 45 mins  
Yoga  
Chest, Back, Abs, Legs & Tabata

Chest, Back, Abs, Legs & Tabata

Moderate Ic_time_32x32 46 mins  
Full Body   Ic_workout_dumbbell_32x32 Barbell, Bench, Dumbbell, Pull Up Bar, Medicine Ball, Cardio Machine, Foam Roller
Arms, Abs & Tabata

Arms, Abs & Tabata

Moderate Ic_time_32x32 40 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Barbell, Strength Machine, Medicine Ball, Cardio Machine, Foam Roller
Shoulder, Abs, Legs & Tabata

Shoulder, Abs, Legs & Tabata

Moderate Ic_time_32x32 42 mins  
Legs   Ic_workout_dumbbell_32x32 Dumbbell, Chair, Medicine Ball, Barbell, Cardio Machine, Foam Roller
Chest & Back, Abs & Tabata

Chest & Back, Abs & Tabata

Moderate Ic_time_32x32 37 mins  
Full Body   Ic_workout_dumbbell_32x32 Barbell, Bench, Dumbbell, Pull Up Bar, Medicine Ball, Cardio Machine, Foam Roller
Chest2, Back2, Abs2 & Tabata

Chest2, Back2, Abs2 & Tabata

Moderate Ic_time_32x32 36 mins  
Legs   Ic_workout_dumbbell_32x32 Pull Up Bar, Barbell, Bench, Dumbbell, Medicine Ball, Cardio Machine, Foam Roller

Workout Categories