OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
90 Lat Stretch
90 Lat Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Tricep Stretches
Tricep Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
30 seconds

Set 2: 2 rounds
Cable Pulldowns
Cable Pulldowns
10 reps
Ball Ab Rolls
Ball Ab Rolls
1 minute
Medicine Ball Side Step Squat to Press
Medicine Ball Side Step Squat to Press
8 reps
Barbell Shrugs
Barbell Shrugs
12 reps
Sit-Ups
Sit-Ups
Reps until failure
Leg Raises
Leg Raises
Reps until failure
V-Ups
V-Ups
1 minute

Set 3: 3 rounds
Prisoner Squats
Prisoner Squats
Reps until failure
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
8 reps
Cable Triceps Pushdown
Cable Triceps Pushdown
12 reps
Supermans
Supermans
45 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Floor Bridge
Floor Bridge
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
Split Abs
Split Abs
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
15 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
30 seconds


Related Workouts

  • Autumn Abs
    Autumn Abs
    34 mins 20 secs, Intense
  • Core Foundation
    Core Foundation
    30 minutes, Moderate
  • Chest Day
    Chest Day
    30 minutes, Intense
  • Lose that Fat!
    Lose that Fat!
    30 minutes, Moderate
  • AA: fABulously ARMed
    AA: fABulously ARMed
    25 minutes, Intense
  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense

Start Online Personal Training with Silas Eisenback to access this workout.

Start 1:1 Training - Free Trial




You Might Also Like

Resistance Band Workout

Resistance Band Workout

Moderate Ic_time_32x32 39 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall, Resistance Band
Fase 1 Combi Dag 3 En 4

Fase 1 Combi Dag 3 En 4

Moderate Ic_time_32x32 46 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Kettlebell
Home Gym 1

Home Gym 1

Moderate Ic_time_32x32 42 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell, Dumbbell, Stability Ball, Strength Machine
Arms Back And Abs

Arms Back And Abs

Moderate Ic_time_32x32 30 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell, Kettlebell
Calisthenics

Calisthenics

Intense Ic_time_32x32 39 mins  
Full Body   Ic_workout_dumbbell_32x32 Chair, Pull Up Bar, Wall, Box or Step
Bruce Lee Challenge! Strength!

Bruce Lee Challenge! Strength!

Intense Ic_time_32x32 26 mins  
Shoulders   Ic_workout_dumbbell_32x32 Barbell, Bench, Strength Machine, Dumbbell, Medicine Ball

Workout Categories