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Exercises

Set 1: 1 round
Alternating Side Reaches
Effort: Moderate
Alternating Side Reaches
1 minute
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
1 minute
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
1 minute
Elbow To Knee Twists
Effort: Moderate
Elbow To Knee Twists
1 minute
Lunge with Side Tilt Rotations
Lunge with Side Tilt Rotations
1 minute
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
Jumping Jacks
Effort: Moderate
Jumping Jacks
1 minute
Back Lunge Kick Jump Switch
Effort: Moderate
Back Lunge Kick Jump Switch
1 minute
Duckunders
Effort: Vigorous
Duckunders
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Rest
Rest
30 seconds

Set 2: 2 rounds
Dumbbell Hammer Curl to Press
Weights: Moderate
Dumbbell Hammer Curl to Press
12 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
12 reps
Bench Dips
Bench Dips
10 reps
Rest
Rest
1 minute

Set 3: 2 rounds
Leg Raises
Leg Raises
1 minute
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
1 minute
Hanging Knee Raises
Hanging Knee Raises
1 minute
Crunchy Frogs
Crunchy Frogs
45 seconds
Rest
Rest
1 minute

Set 4: 2 rounds
Bench Dumbbell Tricep Pull Overs
Weights: Heavy
Bench Dumbbell Tricep Pull Overs
12 reps
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
10 reps
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
12 reps
Kneeling Left Tricep Kickbacks
Weights: Moderate
Kneeling Left Tricep Kickbacks
12 reps
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
20 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Jack Knife w/Stability Ball
Incline: Moderate
Effort: Vigorous
Jack Knife w/Stability Ball
45 seconds
Bench Lateral Raise
Effort: Vigorous
Bench Lateral Raise
1 min 10 secs
Bench Pushups
Effort: Vigorous
Bench Pushups
45 seconds
Bench Leg Pull-in
Effort: Vigorous
Bench Leg Pull-in
1 minute
Rest
Rest
1 minute

Set 6: 2 rounds
Cross Leg Obliques
Cross Leg Obliques
1 minute
Extended Plank Hold
Extended Plank Hold
1 minute
Bicycle Crunches
Bicycle Crunches
45 seconds
Floor Wipers
Floor Wipers
1 minute
Rest
Rest
1 minute

Set 7: 3 rounds
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
12 reps
Lateral to Front Raises
Weights: Light
Lateral to Front Raises
10 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
10 reps
Hammer Curls
Weights: Moderate
Hammer Curls
20 reps
Rest
Rest
1 minute


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