OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Tue, Thu, Fri


Exercises

Set 1: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Side Lunges
Side Lunges
30 seconds
Side Lunges
Side Lunges
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Head to Knee
Head to Knee
30 seconds
Head to Knee
Head to Knee
30 seconds
Butterfly
Butterfly
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Transition
Transition
30 seconds

Set 2: 2 rounds
Cross Body Crunches
Cross Body Crunches
40 reps
Russian Twists
Russian Twists
140 reps

Set 3: 2 rounds
Calf Raise
Weights: Moderate
Calf Raise
30 reps
Seated Calf Raise
Weights: Moderate
Seated Calf Raise
30 reps

Set 4: 2 rounds
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
34 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
24 reps

Set 5: 2 rounds
Leg Raises
Leg Raises
40 reps
Hip Rock N Raises
Hip Rock N Raises
40 reps

Set 6: 2 rounds
Calf Raise Toes In
Weights: Moderate
Calf Raise Toes In
30 reps
Calf Raise Toes Out
Weights: Moderate
Calf Raise Toes Out
30 reps

Set 7: 1 round
Hammer Curls
Weights: Moderate
Hammer Curls
24 reps
Wrist Roller
Weights: Moderate
Wrist Roller
Reps until failure

Set 8: 2 rounds
Barbell Stiff Legged Deadlift
Weights: Light
Barbell Stiff Legged Deadlift
24 reps
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
100 reps

Set 9: 1 round
Front Kicks
Front Kicks
24 reps
Squat Side Kicks
Squat Side Kicks
24 reps
Roundhouses
Roundhouses
24 reps
Hand Grip
Hand Grip
100 reps
Transition
Transition
30 seconds

Set 10: 1 round
Barbell Clean and Press
Weights: Moderate
Barbell Clean and Press
24 reps
Bicep Curls
Weights: Moderate
Bicep Curls
24 reps
Overhead Press
Weights: Moderate
Overhead Press
24 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
24 reps
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
40 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
24 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
24 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
24 reps
Calf Raise
Weights: Moderate
Calf Raise
40 reps
Transition
Transition
30 seconds

Set 11: 1 round
Right Side Kicks
Right Side Kicks
48 reps
Hook Kick
Hook Kick
48 reps
Backspin Kicks
Backspin Kicks
48 reps
Front Kicks
Front Kicks
48 reps
Hamstring Kickbacks
Hamstring Kickbacks
48 reps

Set 12: 3 rounds
Transition
Transition
10 seconds
Shadow Boxing
Shadow Boxing
1 minute


Related Workouts

  • Numbers Game
    Numbers Game
    52 minutes, Intense
  • Yoga Stability Blast
    Yoga Stability Blast
    58 mins 40 secs, Intense
  • Full Body Renovation
    Full Body Renovation
    51 mins 20 secs, Intense
  • Lose The Muffin Top
    Lose The Muffin Top
    54 minutes, Moderate
  • Insanity Rapid Blaster Master
    Insanity Rapid Blaster Master
    1 hr 10 mins, Intense
  • Ultimate Barbell
    Ultimate Barbell
    55 minutes, Intense