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Description

This workout will bring you to the limit, put your ankle weights on. This entire workout will be with additional weight on your legs. Most of this workout should be with heavy weights, it's also consists of ab roller exercises to tear your core.


Exercises

Set 1: 1 round
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
25 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
25 seconds
Squat Pulses
Squat Pulses
45 seconds
Push-Ups
Push-Ups
45 seconds
Dynamic Lunges
Dynamic Lunges
1 minute
Side Lunges
Side Lunges
45 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
Right Side Plank Crunches
Right Side Plank Crunches
30 seconds
Left Side Plank Crunches
Left Side Plank Crunches
30 seconds
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
45 seconds
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
45 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Skips in Place
Effort: Moderate
Skips in Place
45 seconds
Crunchy Frogs
Crunchy Frogs
30 seconds

Set 2: 1 round
Ankle Weights On
Ankle Weights On
1 min 30 secs

Set 3: 2 rounds
Hanging Hamastring Curls
With Weights
Weights: Light
Effort: Vigorous
Hanging Hamastring Curls With Weights
15 reps
Transition
Transition
15 seconds
Plank Donkey Kick With Weights
Weights: Light
Effort: Vigorous
Plank Donkey Kick With Weights
20 reps
Transition
Transition
15 seconds
Full Turkish Get-Up's
Weights: Moderate
Effort: Vigorous
Full Turkish Get-Up's
8 reps
Rest
Rest
45 seconds

Set 4: 3 rounds
Barbell Loaded Step Up With Leg Raise
Weights: Heavy
Effort: Vigorous
Barbell Loaded Step Up With Leg Raise
2 minutes
Transition
Transition
30 seconds
Barbell Clean and Press
Weights: Heavy
Barbell Clean and Press
10 reps
Transition
Transition
15 seconds
Barbell Reverse Lunge on Bench
Weights: Heavy
Effort: Vigorous
Barbell Reverse Lunge on Bench
15 reps
Rest
Rest
45 seconds

Set 5: 3 rounds
Bench V-Sit With Chest Press
Weights: Moderate
Effort: Vigorous
Bench V-Sit With Chest Press
12 reps
Transition
Transition
15 seconds
Lying Bench Leg Pull-in's & Thrust Up's
Weights: Light
Effort: Vigorous
Lying Bench Leg Pull-in's & Thrust Up's
20 reps
Transition
Transition
15 seconds
Bench V-Sit with Dumbbell Fly
Weights: Light
Effort: Vigorous
Bench V-Sit with Dumbbell Fly
12 reps
Rest
Rest
45 seconds

Set 6: 2 rounds
Lunge to Shoulder Press
Weights: Moderate
Lunge to Shoulder Press
10 reps
Transition
Transition
15 seconds
Hanging Knee Raises
Hanging Knee Raises
10 reps
Transition
Transition
15 seconds
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
12 reps
Rest
Rest
45 seconds

Set 7: 3 rounds
Ab Wheel Rollouts From Step
Effort: Vigorous
Ab Wheel Rollouts From Step
15 reps
Transition
Transition
20 seconds
Ab Wheel Plank
Effort: Vigorous
Ab Wheel Plank
1 minute
Transition
Transition
20 seconds
Ab Wheel V Roll-Outs
Effort: Vigorous
Ab Wheel V Roll-Outs
14 reps
Rest
Rest
45 seconds


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