3 day 30-40 minute Upper / Lower / Abs Workout
By Myworkouts
 | Intermediate (2-3 years) |
 | 42 minutes/day | 3 days/week |
 | Gain Strength, Tone Body, Increase Stamina |
 | Bodyweight, Handle Resistance Bands, Loop Bands, 1 x Dumbbell, 1 x Kettlebell, Suspension (TRX), 2 x Dumbbell Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Upper | Day 2: Rest | Day 3: Lower | Day 4: Rest | Day 5: Core | Day 6: Rest | Day 7: Rest |
Day 1 - Upper
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Push-up See Exercise Notes | 3 sets | 10 reps | 60s | |
| 2.Snow Angel | 3 sets | 10 reps | 60s | |
| 3.Resistance Band Alternating Shoulder Press | 3 sets | 10 reps | 60s | |
| 4.Straight Arm Pulldown with Resistance Band | 3 sets | 10 reps | 60s | |
| 5.Resistance Band Bicep Curl | 3 sets | 10 reps | 60s | |
| 6.Resistance Band Tricep Kickback | 3 sets | 10 reps | 60s | |
Day 3 - Lower
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Goblet Squat | 3 sets | 10 reps | 60s | |
| 2.Bodyweight Alternating Side Lunge | 3 sets | 10 reps | 60s | |
| 3.Kettlebell Goblet Reverse Lunge See Exercise Notes | 3 sets | 10 reps | 60s | |
| 4.Kettlebell Swing | 3 sets | 10 reps | 60s | |
| 5.Suspension Squat Jump | 3 sets | 10 reps | 60s | |
| 6.Standing Two Dumbbell Calf Raise See Exercise Notes | 3 sets | 10 reps | 60s | |
Day 5 - Core
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Crunches | 3 sets | 10 - 15 reps | 60s | |
| 2.Plank Dumbbell Pull Through See Exercise Notes | 3 sets | 10 reps | 60s | |
| 3.Russian Twist See Exercise Notes | 3 sets | 10 reps | 60s | |
| 4.Sprinter Sit up See Exercise Notes | 3 sets | 10 reps | 60s | |
Date Created: 5/12/2022, UTC
Last Updated: 5/12/2022, UTC
More workouts like this
Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body, Women's Increase Stamina, Men's Increase StaminaCreate a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.