By Alex Meyers
Intermediate (2-3 years) | |
28 minutes/day | 3 days/week | |
Build Muscle, Gain Strength, Increase Stamina | |
Bodyweight, Pull up bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Day 1 | Day 2: Day 2 | Day 3: Day 3 | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
1A.Push-up | 4 rounds | 8-12 reps | 0s | |
1B.Superman from Floor | 4 rounds | 8-12 reps | 60s | |
2.Single Leg Vertical Hop | 4 sets | 8 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
3A.Single Leg Bodyweight Deadlift See Exercise Notes | 4 rounds | 8-12 reps | 0s | |
3B.Single Leg Bodyweight Deadlift See Exercise Notes | 4 rounds | 8-12 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
1A.Bodyweight Cossack Squat See Exercise Notes | 4 rounds | 6 reps | 0s | |
1B.Prisoner Squat Calf Raise | 4 rounds | 8-12 reps | 60s | |
2.Push-up See Exercise Notes | 4 sets | 12 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
3A.Scapular Pull-Up | 4 rounds | 8-12 reps | 0s | |
3B.Butterfly Sit-up | 4 rounds | 8-12 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
1A.Bodyweight Goblet Squat See Exercise Notes | 4 rounds | 8 reps | 0s | |
1B.Crunches See Exercise Notes | 4 rounds | 8 reps | 60s | |
2.Sprawl to Push Up | 4 sets | 8-12 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
3A.Plank to Push Up | 4 rounds | 8-12 reps | 0s | |
3B.Bird Dog Push Up | 4 rounds | 8-12 reps | 60s |
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