OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
30 seconds
High Knee Pulls
Effort: Moderate
High Knee Pulls
1 minute
Body Circles
Effort: Moderate
Body Circles
1 minute
Cross Jacks
Effort: Moderate
Cross Jacks
1 minute
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
1 minute
Squats with Raised Arms
Squats with Raised Arms
1 minute
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
1 minute
Front Back Hops in Place
Effort: Moderate
Front Back Hops in Place
1 minute
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
1 minute

Set 2: 2 rounds
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds
Ab Choppers
Ab Choppers
1 minute
Rest
Rest
5 seconds
Hanging Knee Raises
Hanging Knee Raises
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
1 minute

Set 3: 2 rounds
Side Plank Single Arm Row & Push with Weights
Weights: Moderate
Effort: Vigorous
Side Plank Single Arm Row & Push with Weights
16 reps
Rest
Rest
5 seconds
Hanging L Raises
Hanging L Raises
45 seconds
Extended Plank Hold
Extended Plank Hold
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
5 seconds
Left Side Plank Crunches
Left Side Plank Crunches
45 seconds
Right Side Plank Crunches
Right Side Plank Crunches
45 seconds
Rest
Rest
5 seconds
Pull-Ups
Pull-Ups
45 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Rest
Rest
1 minute

Set 5: 2 rounds
Jack Knife w/Stability Ball
Effort: Vigorous
Jack Knife w/Stability Ball
1 minute
90 Degree Hang
90 Degree Hang
30 seconds
Step Through Side Plank
Step Through Side Plank
1 minute
Opposite Elbow to Knee Side Plank
Opposite Elbow to Knee Side Plank
1 minute
Rest
Rest
1 minute

Set 6: 2 rounds
Lying Bench Leg Pull-in's & Thrust Up's
Incline: Light
Effort: Vigorous
Lying Bench Leg Pull-in's & Thrust Up's
15 reps
Incline Bench Sit-Ups With Torso Twist
Effort: Vigorous
Incline Bench Sit-Ups With Torso Twist
10 reps
Incline Bench Straight Leg Raises
Effort: Vigorous
Incline Bench Straight Leg Raises
10 reps
Bench Bycicles
Effort: Vigorous
Bench Bycicles
45 seconds
Rest
Rest
1 minute


Related Workouts

  • Morning 2
    Morning 2
    54 mins 20 secs, Casual
  • 60 Minute Head-to-Toe
    60 Minute Head-to-Toe
    1 hour, Moderate
  • Burn
    Burn
    1 hr 9 mins 20 secs, Intense
  • Full Body With Cardio
    Full Body With Cardio
    54 mins 50 secs, Intense
  • Part One - Dumbbell - Week 1 to 6 - of 12 week program
    Part One - Dumbbell - Week 1 to 6 - of 12 week program
    55 mins 35 secs, Moderate
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate

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



You Might Also Like

Dumbbell, Barbell And Kettlebell Workout

Dumbbell, Barbell And Kettlebell Workout

Intense Ic_time_32x32 67 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Barbell, Kettlebell
Weight And Abs Workout

Weight And Abs Workout

Intense Ic_time_32x32 63 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Medicine Ball, Pull Up Bar
Weight & Core Mixed Workout (Old Style)

Weight & Core Mixed Workout (Old Style)

Intense Ic_time_32x32 60 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Pull Up Bar, Barbell
Dumbbell 25min

Dumbbell 25min

Intense Ic_time_32x32 25 mins  
Upper Body   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Chair
Compound Strength & Tone Workout

Compound Strength & Tone Workout

Intense Ic_time_32x32 35 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebell, Pull Up Bar, Dumbbell
Core Workout (No Hands And Shoulder Impact)

Core Workout (No Hands And Shoulder Impact)

Intense Ic_time_32x32 54 mins  
Core   Ic_workout_dumbbell_32x32 Pull Up Bar, Stability Ball

Workout Categories