By Pedro Bernardes
Advanced (3+ years) | |
58 minutes/day | 4 days/week | 4 weeks | |
Lose Weight, Fat Loss, Increase Stamina | |
Landmine, Pull up bar, Other, 2 x Dumbbell, Flat Bench, Box, Medicine Ball, Bodyweight, Conditioning Rope, Suspension (TRX), Treadmill, Barbell, Jump Rope Show More |
Average Exertion | Average Cardio Intensity |
Description |
Do the 3 exercises circuit without rest between. Rest only after each set.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
1A.Landmine Squat See Exercise Notes | 3 rounds | 30s | 0s | |
1B.Pull-up | 3 rounds | 30s | 0s | |
1C.Lateral Barrier Jumps | 3 rounds | 30s | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Alternate Dumbbell Bench Press (high start) | 3 rounds | 30s | 0s | |
2B.Box Jump | 3 rounds | 30s | 0s | |
2C.Medicine Ball Wood Chops See Exercise Notes | 3 rounds | 30s | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Counter Movement Jump | 3 rounds | 30s | 0s | |
3B.Bent Over Two-Dumbbell Row | 3 rounds | 30s | 0s | |
3C.Broad Jump | 3 rounds | 30s | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
4A.Standing Medicine Ball Torso Rotation See Exercise Notes | 3 rounds | 30s | 0s | |
4B.Rope Wave | 3 rounds | 30s | 0s | |
4C.Suspension Pike Crunch | 3 rounds | 30s | 60s |
Rest 10'' on the 1 Set, 20'' and 30'' on the 3 Set
Exercise | Sets | Reps | Rest | |
1.Treadmill Sprints | 3 sets | 50s | 0s | |
2.Barbell Clean and Press See Exercise Notes | 3 sets | 50 reps | 0s | |
3.Burpee (Advanced) See Exercise Notes | 3 sets | 50 reps | 0s | |
4.Jump Rope: Basic Hop | 3 sets | 50s | 0s | |
5.Suspended Inverted Row | 3 sets | 50 reps | 0s | |
6.Walking Dumbbell Lunge See Exercise Notes | 3 sets | 50 reps | 0s | |
7.Spider-Man Pushup | 3 sets | 50 reps | 0s | |
8.Straddle Crunch | 3 sets | 50 reps | 0s | |
9.Lower Abdominal Hip Roll See Exercise Notes | 3 sets | 50 reps | 0s |
Do the 3 exercises circuit without rest between. Rest only after each set.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
1A.Landmine Squat See Exercise Notes | 3 rounds | 30s | 0s | |
1B.Pull-up | 3 rounds | 30s | 0s | |
1C.Lateral Barrier Jumps | 3 rounds | 30s | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Alternate Dumbbell Bench Press (high start) | 3 rounds | 30s | 0s | |
2B.Box Jump | 3 rounds | 30s | 0s | |
2C.Medicine Ball Wood Chops See Exercise Notes | 3 rounds | 30 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Counter Movement Jump | 3 rounds | 30s | 0s | |
3B.Bent Over Two-Dumbbell Row | 3 rounds | 30s | 0s | |
3C.Broad Jump | 3 rounds | 30s | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
4A.Standing Medicine Ball Torso Rotation See Exercise Notes | 3 rounds | 30s | 0s | |
4B.Rope Wave | 3 rounds | 30s | 0s | |
4C.Suspension Pike Crunch | 3 rounds | 30s | 60s |
Rest 10'' on the 1 Set, 20'' and 30'' on the 3 Set
Exercise | Sets | Reps | Rest | |
1.Treadmill Sprints | 3 sets | 50 reps | 0s | |
2.Barbell Clean and Press See Exercise Notes | 3 sets | 50s | 0s | |
3.Burpee (Advanced) See Exercise Notes | 3 sets | 50 reps | 0s | |
4.Jump Rope: Basic Hop | 3 sets | 50s | 0s | |
5.Suspended Inverted Row | 3 sets | 50 reps | 0s | |
6.Walking Dumbbell Lunge See Exercise Notes | 3 sets | 50 reps | 0s | |
7.Spider-Man Pushup | 3 sets | 50 reps | 0s | |
8.Straddle Crunch | 3 sets | 50 reps | 0s | |
9.Lower Abdominal Hip Roll See Exercise Notes | 3 sets | 50 reps | 0s |
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