OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

It's good for me ,use 16 kg or up .


Exercises

Set 1: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
40 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 2: 5 rounds
Dumbbell Squats
Dumbbell Squats
12 reps
Rest
Rest
45 seconds

Set 3: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Right Bulgarian Split Squats with Dumbbells
Weights: Heavy
Right Bulgarian Split Squats with Dumbbells
10 reps
Left Bulgarian Split Squats with Dumbbells
Weights: Heavy
Left Bulgarian Split Squats with Dumbbells
10 reps
Rest
Rest
45 seconds

Set 5: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Dumbbell Deadlift
15 reps
Rest
Rest
45 seconds

Set 7: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 8: 3 rounds
Weights: Heavy
Bench Barbell Calf Raises
15 reps
Rest
Rest
30 seconds

Set 9: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 10: 3 rounds
Overhead Press
Weights: Heavy
Overhead Press
12 reps
Rest
Rest
30 seconds

Set 11: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 12: 3 rounds
Lateral to Front Raises
Weights: Heavy
Lateral to Front Raises
12 reps
Rest
Rest
30 seconds

Set 13: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 14: 4 rounds
Rest
Rest
20 seconds
Russian Twists
Russian Twists
20 reps
Crunches
Crunches
20 reps

Set 15: 1 round
Rest
Rest
30 seconds

Set 16: 1 round
Warm-Up Cycling
Resistance: Moderate
Effort: Moderate
Warm-Up Cycling
3 minutes
Moderate Cycling
Resistance: Moderate
Effort: Vigorous
Moderate Cycling
2 minutes
Cycling
Resistance: Moderate
Effort: Very Hard
Cycling
2 minutes
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
2 minutes
Fast Cycling
Resistance: Maximum
Effort: Very Hard
Fast Cycling
2 minutes
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
2 minutes
Cycling
Resistance: Moderate
Effort: Very Hard
Cycling
2 minutes
Moderate Cycling
Resistance: Moderate
Effort: Very Hard
Moderate Cycling
2 minutes
Cool Down Cycling
Resistance: Moderate
Effort: Vigorous
Cool Down Cycling
3 minutes


Related Workouts

  • Back in Shape
    Back in Shape
    50 mins 40 secs, Moderate
  • Full Body With Cardio
    Full Body With Cardio
    54 mins 50 secs, Intense
  • I Just Kept Running
    I Just Kept Running
    1 hr 10 mins, Moderate
  • Yoga All Around
    Yoga All Around
    54 mins 15 secs, Intense
  • Numbers Game
    Numbers Game
    52 minutes, Intense
  • Fat Burning+ABS
    Fat Burning+ABS
    55 minutes, Intense

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



You Might Also Like

Walking Fast

Walking Fast

Intense Ic_time_32x32 20 mins  
Kettlebell Legs&Biceps Day

Kettlebell Legs&Biceps Day

Intense Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell
Legs & Shoulders + Cardio Workout by ilPESANTE

Legs & Shoulders + Cardio Workout by ilPESANTE

Intense Ic_time_32x32 41 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step, Dumbbell, Barbell
Back&Biceps + Cardio Workout by ilPESANTE

Back&Biceps + Cardio Workout by ilPESANTE

Intense Ic_time_32x32 39 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step, Dumbbell, Bench
Kettlebell Back/Triceps Workout 2

Kettlebell Back/Triceps Workout 2

Intense Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell
Cardio Workout

Cardio Workout

Intense Ic_time_32x32 21 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step

Workout Categories