By Myworkouts
Advanced (3+ years) | |
34 minutes/day | 3 days/week | |
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body | |
Bodyweight, Suspension (TRX), Squat Rack, 1 x Dumbbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Push | Day 2: Rest | Day 3: Pull | Day 4: Rest | Day 5: Lower | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Pike Push Up on Floor | 4 rounds | 30s | 10s | |
1B.Hand Stand Push-Up | 4 rounds | 30s | 10s | |
1C.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
1D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Crouching Tiger Push Ups | 4 rounds | 30s | 10s | |
2B.Triceps Press See Exercise Notes | 4 rounds | 30s | 10s | |
2C.Push-up | 4 rounds | 30s | 10s | |
2D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Diamond Pushup | 4 rounds | 30s | 10s | |
3B.Plyometric Push Up | 4 rounds | 30s | 10s | |
3C.Shoulder Tap Holds | 4 rounds | 30s | 10s | |
3D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Lying Cactus Arm | 4 rounds | 30s | 10s | |
1B.Suspension Trainer Row | 4 rounds | 30s | 10s | |
1C.Snow Angel | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Bent Over Y-W | 4 rounds | 30s | 10s | |
2B.Inverted Row | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Standing Concentration Curl | 4 rounds | 30s | 10s | |
3B.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Bodyweight Alternating Side Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Single Leg Bodyweight Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
1C.Isometric-Explosive Bodyweight Jump Squat | 4 rounds | 30s | 10s | |
1D.Lunge Twist | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Bodyweight Reverse Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Bodyweight Squat | 4 rounds | 30s | 10s | |
2C.Scissors Jump See Exercise Notes | 4 rounds | 30s | 10s | |
2D.World's Greatest Stretch | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Bodyweight Walking Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Quadruped Leg Raise | 4 rounds | 30s | 10s | |
3C.Squat Reach | 4 rounds | 30s | 10s |
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