OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

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

Set 2: 1 round
Cross Body Crunches
Cross Body Crunches
80 reps
Leg Raises
Leg Raises
80 reps
Calf Raise
Weights: Moderate
Calf Raise
80 reps
Seated Calf Raise
Seated Calf Raise
80 reps
Dumbbell Wrist Curls
Dumbbell Wrist Curls
68 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
48 reps
Russian Twists
Russian Twists
280 reps
Hip Rock N Raises
Hip Rock N Raises
80 reps
Calf Raise Toes In
Calf Raise Toes In
80 reps
Calf Raise Toes Out
Calf Raise Toes Out
80 reps
Hammer Curls
Hammer Curls
24 reps
Wrist Roller
Weights: Moderate
Wrist Roller
Reps until failure
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
200 reps
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
48 reps
Squats
Squats
25 reps
Hand Grip
Hand Grip
100 reps
Jazz Kicks
Jazz Kicks
1 minute
Transition
Transition
30 seconds

Set 3: 1 round
One Arm Dumbbell Row
Weights: Light
One Arm Dumbbell Row
48 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
48 reps
Kettlebell Deadlifts
Weights: Moderate
Kettlebell Deadlifts
12 reps
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
12 reps
Leg Curls
Weights: Moderate
Leg Curls
40 reps
Dips with Leg Extension
Dips with Leg Extension
60 reps
Dumbbell Squats
Dumbbell Squats
60 reps
Hammer Curls
Weights: Moderate
Hammer Curls
48 reps
Overhead Press
Weights: Moderate
Overhead Press
48 reps
Calf Raise
Weights: Moderate
Calf Raise
30 reps
Calf Raise Toes In
Weights: Moderate
Calf Raise Toes In
30 reps
Calf Raise Toes Out
Weights: Moderate
Calf Raise Toes Out
30 reps
Transition
Transition
30 seconds
Front Kicks
Front Kicks
20 reps
Hook Kick
Hook Kick
20 reps
Right Side Kicks
Right Side Kicks
20 reps
Transition
Transition
5 seconds
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
5 seconds
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
5 seconds
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
30 seconds

Set 4: 1 round
Pull-Ups
Pull-Ups
30 seconds
Transition
Transition
5 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Overhead Press
Weights: Moderate
Overhead Press
30 seconds
Calf Raise
Weights: Moderate
Effort: Very Hard
Calf Raise
2 minutes
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
30 seconds
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
30 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
30 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
30 seconds
Transition
Transition
5 seconds
Kipping Pull-Ups
Kipping Pull-Ups
30 seconds
Transition
Transition
5 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
30 seconds
Transition
Transition
5 seconds
Jump Rope
Effort: Very Hard
Jump Rope
45 seconds
Side Jump Rope
Effort: Very Hard
Side Jump Rope
45 seconds
Transition
Transition
5 seconds
Wrist Roller
Weights: Moderate
Effort: Very Hard
Wrist Roller
1 min 30 secs
Lateral Neck Stretches
Lateral Neck Stretches
1 minute


Related Workouts

  • Bootcamp I
    Bootcamp I
    1 hr 5 mins 30 secs, Intense
  • Total Body Strength Training With Abs
    Total Body Strength Training With Abs
    51 minutes, Moderate
  • Numbers Game
    Numbers Game
    52 minutes, Intense
  • Sunny Summer Session
    Sunny Summer Session
    55 mins 40 secs, Moderate
  • Cardio Extreme
    Cardio Extreme
    50 minutes, Intense
  • Pilates Extreme
    Pilates Extreme
    1 hr 20 secs, Intense

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



You Might Also Like

Circuits A

Circuits A

Intense Ic_time_32x32 15 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell
Bike

Bike

Moderate Ic_time_32x32 10 mins  
Legs   Ic_workout_dumbbell_32x32 Cardio Machine
Wednesday & Saturday Weights

Wednesday & Saturday Weights

Intense Ic_time_32x32 17 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell, Kettlebell, Barbell
Circuit Wednesday & Saturday

Circuit Wednesday & Saturday

Intense Ic_time_32x32 11 mins  
Back   Ic_workout_dumbbell_32x32 Pull Up Bar, Dumbbell, Stability Ball, Barbell, Jump Rope
Monday & Thursday Weights

Monday & Thursday Weights

Intense Ic_time_32x32 25 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell, Kettlebell
Tuesday/Friday

Tuesday/Friday

Intense Ic_time_32x32 103 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbell, Barbell, Chair, Pull Up Bar, Stability Ball, Jump Rope

Workout Categories