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Exercises

Set 1: 1 round
Shoulder Circles
Weights: Light
Effort: Vigorous
Shoulder Circles
30 seconds
Rest
Rest
45 seconds
Shoulder Circles
Weights: Light
Effort: Vigorous
Shoulder Circles
30 seconds
Rest
Rest
45 seconds
Shoulder Circles
Weights: Light
Effort: Vigorous
Shoulder Circles
30 seconds

Set 2: 1 round
Weights: Heavy
Effort: Vigorous
One-arm Military Press
10 reps
Rest
Rest
1 minute
Weights: Heavy
Effort: Vigorous
One-arm Military Press
10 reps
Rest
Rest
1 minute
Weights: Heavy
Effort: Vigorous
One-arm Military Press
8 reps
Rest
Rest
1 minute
Weights: Heavy
Effort: Vigorous
One-arm Military Press
8 reps
Rest
Rest
1 minute
Weights: Heavy
Effort: Vigorous
One-arm Military Press
6 reps

Set 3: 1 round
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
45 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
45 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
45 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
45 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
15 reps

Set 4: 1 round
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
15 reps
Rest
Rest
45 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
15 reps
Rest
Rest
45 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Rest
Rest
45 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps

Set 5: 1 round
Behind-the-neck To Military Press
Weights: Heavy
Effort: Very Hard
Behind-the-neck To Military Press
12 reps
Rest
Rest
1 min 30 secs
Behind-the-neck To Military Press
Weights: Heavy
Effort: Very Hard
Behind-the-neck To Military Press
12 reps
Rest
Rest
1 min 30 secs
Behind-the-neck To Military Press
Weights: Heavy
Effort: Very Hard
Behind-the-neck To Military Press
12 reps
Rest
Rest
1 min 30 secs
Behind-the-neck To Military Press
Weights: Heavy
Effort: Very Hard
Behind-the-neck To Military Press
12 reps

Set 6: 1 round
Weights: Heavy
Dumbbell Shrug
12 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
12 reps
Dumbell Jabs
Effort: Vigorous
Dumbell Jabs
12 reps
Rest
Rest
1 min 30 secs
Weights: Heavy
Dumbbell Shrug
12 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
12 reps
Dumbell Jabs
Effort: Vigorous
Dumbell Jabs
12 reps
Rest
Rest
1 min 30 secs
Weights: Heavy
Dumbbell Shrug
12 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
12 reps
Dumbell Jabs
Effort: Vigorous
Dumbell Jabs
12 reps

Set 7: 1 round
Clapping Push-Ups
Clapping Push-Ups
Reps until failure
Situp To Standing
Effort: Vigorous
Situp To Standing
Reps until failure
Jumping Squat
Effort: Vigorous
Jumping Squat
Reps until failure
Rest
Rest
1 min 30 secs
Clapping Push-Ups
Clapping Push-Ups
Reps until failure
Situp To Standing
Effort: Vigorous
Situp To Standing
Reps until failure
Jumping Squat
Effort: Vigorous
Jumping Squat
Reps until failure
Rest
Rest
1 min 30 secs
Clapping Push-Ups
Clapping Push-Ups
Reps until failure
Situp To Standing
Effort: Vigorous
Situp To Standing
Reps until failure
Jumping Squat
Effort: Vigorous
Jumping Squat
Reps until failure


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