Super Sets

Intense Duration 1 h 36 m

Target Areas: Full Body

Equipment: Dumbbell, Barbell, Kettlebell, Jump Rope, Pull Up Bar, Stability Ball

Mon, Wed, Fri (Strength/Circuits/Moves)

Exercises

Set 1: 1 round

30 seconds

30 seconds

30 seconds

30 seconds

Standing Leg Stretches

30 seconds

30 seconds

30 seconds

30 seconds

30 seconds

30 seconds

Set 2: 2 rounds

Cross Body Crunches

40 reps

Russian Twists

140 reps

Set 3: 2 rounds

Weights: Moderate

Calf Raise

30 reps

Weights: Moderate

Seated Calf Raise

30 reps

Set 4: 2 rounds

Weights: Moderate

Dumbbell Wrist Curls

34 reps

Weights: Moderate

Dumbbell Reverse Wrist Curls

24 reps

Set 5: 2 rounds

Leg Raises

40 reps

Hip Rock N Raises

40 reps

Set 6: 2 rounds

Weights: Moderate

Calf Raise Toes In

30 reps

Weights: Moderate

Calf Raise Toes Out

30 reps

Set 7: 1 round

Weights: Moderate

Hammer Curls

24 reps

Weights: Moderate

Wrist Roller

2 reps

Set 8: 2 rounds

Weights: Moderate

Barbell Stiff Legged Deadlift

24 reps

Weights: Moderate

Dumbbell Side Bends

100 reps

Set 9: 1 round

24 reps

24 reps

24 reps

100 reps

30 seconds

Set 10: 1 round

Weights: Moderate

Barbell Clean and Press

16 reps

Weights: Moderate

Dumbbell Squats

24 reps

Weights: Moderate

Tricep Extensions

16 reps

Weights: Moderate

Dumbbell Chest Press

16 reps

Weights: Light

Kettlebell Swings

16 reps

Weights: Moderate

Bicep Curls

16 reps

Weights: Moderate

Calf Raise

24 reps

Transition

30 seconds

Set 11: 1 round

❤️ Very Hard (Zone 4)

Jump Rope

1 minute

Fold Forward

1 minute

Cat Cow

1 minute

❤️ Very Hard (Zone 4)

Jumping Jacks

1 minute

Squats

1 minute

❤️ Very Hard (Zone 4)

Front Kicks

1 minute

Weights: Moderate
❤️ Very Hard (Zone 4)

Calf Raise

1 min 30 secs

Transition

30 seconds

Set 12: 1 round

❤️ Very Hard (Zone 4)

Torso Twists

1 minute

Weights: Moderate

Dumbbell Reverse Wrist Curls

1 minute

Sit-Ups

1 minute

Reverse Crunches

1 minute

❤️ Very Hard (Zone 4)

Side Bends

1 minute

Weights: Moderate

Dumbbell Wrist Curls

1 minute

Weights: Moderate
❤️ Very Hard (Zone 4)

Donkey Calf Raise

1 min 30 secs

Transition

30 seconds

Set 13: 1 round

Pull-Ups

30 seconds

Transition

5 seconds

Plie Squats with Tip Toes

30 seconds

Scissor Kicks

30 seconds

Weights: Moderate

Overhead Press

30 seconds

Weights: Moderate
❤️ Very Hard (Zone 4)

Calf Raise

30 seconds

Weights: Moderate
❤️ Very Hard (Zone 4)

Calf Raise Toes In

30 seconds

Weights: Moderate
❤️ Very Hard (Zone 4)

Calf Raise Toes Out

30 seconds

Weights: Moderate

Alternating Bicep Curls

30 seconds

Weights: Moderate

Dumbbell Fly

30 seconds

Weights: Moderate

Dumbbell Chest Press

30 seconds

Weights: Moderate

30 seconds

5 seconds

30 seconds

5 seconds

Weights: Light

Tricep Extensions

30 seconds

Transition

5 seconds

❤️ Very Hard (Zone 4)

Burpees

30 seconds

❤️ Very Hard (Zone 4)

Mountain Climbers

30 seconds

❤️ Very Hard (Zone 4)

Squat Jumps

30 seconds

Transition

5 seconds

Weights: Moderate
❤️ Very Hard (Zone 4)

Wrist Roller

1 minute

Lateral Neck Stretches

1 minute

Transition

30 seconds

Set 14: 1 round

48 reps

48 reps

48 reps

48 reps

Weights: Light

Weighted Jab

36 reps

Weights: Light

Weighted Cross

36 reps

Weights: Light

Weighted Hooks

36 reps

Weights: Light

Weighted Cross

36 reps

Set 15: 3 rounds

Transition

10 seconds

Shadow Boxing

1 minute

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Recommended Gear

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Quickdraw Adjustable Dumbbells