By Myworkouts
Intermediate (2-3 years) | |
51 minutes/day | 3 days/week | |
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body | |
1 x Dumbbell, Flat Bench, 2 x Dumbbell, Towel (Large), Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.One-Arm Bent-Over Dumbbell Row See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Standing Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
1C.Towel Scapular Pulldown See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Bench Press | 4 rounds | 30s | 0s | |
2B.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
2C.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
2D.Static Pectorals Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Vertical Swing See Exercise Notes | 4 rounds | 30s | 0s | |
3B.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
3C.Lunge | 4 rounds | 30s | 10s | |
3D.Knee To Chest See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Side Plank with Torso Rotation See Exercise Notes | 4 rounds | 30s | 10s | |
4B.Dumbbell Side Bend | 4 rounds | 30s | 10s | |
4C.Bicycle Crunch | 4 rounds | 30s | 10s | |
4D.Side Plank to Reach Under See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Renegade Row See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Seated Dumbbell Inner Biceps Curl | 4 rounds | 30s | 10s | |
1C.Tripod Dumbbell Row See Exercise Notes | 4 rounds | 30s | 10s | |
1D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Standing Dumbbell Overhead Triceps Extension | 4 rounds | 30s | 10s | |
2C.Push Up with Knee Drive | 4 rounds | 30s | 10s | |
2D.Reach, Roll and Lift See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Bulgarian Split Squat See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
3C.Dumbbell Calf Raises | 4 rounds | 30s | 10s | |
3D.Squat Pulse Jumps See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Dumbbell Windmill See Exercise Notes | 4 rounds | 30s | 10s | |
4B.Plank with Feet Elevated & Knee Tuck | 4 rounds | 30s | 10s | |
4C.Side Kick Through | 4 rounds | 30s | 10s | |
4D.Crunch (arms down) See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
1B.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
1C.Dumbbell Power Clean | 4 rounds | 30s | 10s | |
1D.Back (Lower) Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Skullcrusher | 4 rounds | 30s | 10s | |
2B.Dumbbell Flyes | 4 rounds | 30s | 10s | |
2C.Pike Push-up to Shoulder Taps | 4 rounds | 30s | 10s | |
2D.Shoulder Stretch (Cross Body) See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Alternating Rear Lunge | 4 rounds | 30s | 10s | |
3B.Dumbbell Alternating Side Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
3C.Split Jacks | 4 rounds | 30s | 10s | |
3D.Ankle Hop See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Dumbbell V-Crunch | 4 rounds | 30s | 10s | |
4B.Plank Dumbbell Pull Through | 4 rounds | 30s | 10s | |
4C.Dumbbell V-up | 4 rounds | 30s | 10s | |
4D.Hollow body hold See Exercise Notes | 4 rounds | 30s | 10s |
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