By Pedro Bernardes
Advanced (3+ years) | |
51 minutes/day | 4 days/week | 4 weeks | |
Fat Loss, Increase Stamina, Lose Weight | |
Exercise Ball, Jump Rope, 2 x Dumbbell, Barbell, Box, Bodyweight, Suspension (TRX), Medicine Ball, Smith Machine, Incline Bench, Vertical Bench, Pull up bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Do the 4 exercises of each circuit in a row each set with 30 seconds rest between each exercise. Rest 60 seconds between each set.
Tempo: As fast as you can - at least 0,5''/0,5'' (Concentric and Eccentric parts of the movement)
Exercise | Sets | Reps | Rest | |
Circuit #1 - 2 rounds Rest 60s between rounds | ||||
1A.Exercise Ball Wall Squat | 2 rounds | 30s | 0s | |
1B.Jump Rope: Basic Hop | 2 rounds | 30s | 0s | |
1C.Walking Dumbbell Lunge | 2 rounds | 30s | 0s | |
1D.Bent Over Barbell Row | 2 rounds | 30 reps | 60s | |
Circuit #2 - 2 rounds Rest 60s between rounds | ||||
2A.Boxer Squat Knee Raise | 2 rounds | 30s | 0s | |
2B.Burpee (Advanced) See Exercise Notes | 2 rounds | 30 reps | 0s | |
2C.Suspended Inverted Row | 2 rounds | 30 reps | 0s | |
2D.Medicine Ball Wood Chops | 2 rounds | 30s | 60s | |
Circuit #3 - 2 rounds Rest 60s between rounds | ||||
3A.Incline Pushup | 2 rounds | 30s | 0s | |
3B.Suspension Squat Jump | 2 rounds | 30s | 0s | |
3C.Barbell Romanian Deadlift | 2 rounds | 30s | 0s | |
3D.Barbell Clean and Press | 2 rounds | 30s | 60s |
Exercise | Sets | Reps | Rest | |
1.Smith Wide Squat | 3 sets | 25 reps | 30s | |
2.Bent Over Two-Dumbbell Row | 3 sets | 25 reps | 30s | |
3.TRX Hamstring Curl | 3 sets | 20 reps | 30s | |
4.Barbell Incline Bench Press | 3 sets | 25 reps | 30s | |
5.Barbell Lunge See Exercise Notes | 3 sets | 25 reps | 30s | |
6.Seated Barbell Military Press | 3 sets | 25 reps | 30s | |
Circuit #7 - 3 rounds Rest 30s between rounds | ||||
7A.Hanging Leg Raise | 3 rounds | 25 reps | 0s | |
7B.Barbell Romanian Deadlift See Exercise Notes | 3 rounds | 25 reps | 30s | |
Circuit #8 - 3 rounds Rest 30s between rounds | ||||
8A.Mountain Climber | 3 rounds | 25 reps | 0s | |
8B.Abdominal Pendulum | 3 rounds | 25 reps | 30s |
Do the 4 exercises of each circuit in a row each set with 30 seconds rest between each exercise. Rest 60 seconds between each set.
Tempo: As fast as you can - at least 0,5''/0,5'' (Concentric and Eccentric parts of the movement)
Exercise | Sets | Reps | Rest | |
Circuit #1 - 2 rounds Rest 60s between rounds | ||||
1A.Exercise Ball Wall Squat | 2 rounds | 30s | 0s | |
1B.Jump Rope: Basic Hop | 2 rounds | 30s | 0s | |
1C.Walking Dumbbell Lunge | 2 rounds | 30s | 0s | |
1D.Bent Over Barbell Row | 2 rounds | 30 reps | 60s | |
Circuit #2 - 2 rounds Rest 60s between rounds | ||||
2A.Boxer Squat Knee Raise | 2 rounds | 30s | 0s | |
2B.Burpee (Advanced) See Exercise Notes | 2 rounds | 30 reps | 0s | |
2C.Suspended Inverted Row | 2 rounds | 30 reps | 0s | |
2D.Medicine Ball Wood Chops | 2 rounds | 30s | 60s | |
Circuit #3 - 2 rounds Rest 60s between rounds | ||||
3A.Incline Pushup | 2 rounds | 30s | 0s | |
3B.Suspension Squat Jump | 2 rounds | 30s | 0s | |
3C.Barbell Romanian Deadlift | 2 rounds | 30s | 0s | |
3D.Barbell Clean and Press | 2 rounds | 30s | 60s |
Exercise | Sets | Reps | Rest | |
1.Smith Wide Squat | 3 sets | 25 reps | 30s | |
2.Bent Over Two-Dumbbell Row | 3 sets | 25 reps | 30s | |
3.TRX Hamstring Curl | 3 sets | 20 reps | 30s | |
4.Barbell Incline Bench Press | 3 sets | 25 reps | 30s | |
5.Barbell Lunge See Exercise Notes | 3 sets | 25 reps | 30s | |
6.Seated Barbell Military Press | 3 sets | 25 reps | 30s | |
Circuit #7 - 3 rounds Rest 30s between rounds | ||||
7A.Hanging Leg Raise | 3 rounds | 25 reps | 0s | |
7B.Barbell Romanian Deadlift See Exercise Notes | 3 rounds | 25 reps | 30s | |
Circuit #8 - 3 rounds Rest 30s between rounds | ||||
8A.Mountain Climber | 3 rounds | 25 reps | 0s | |
8B.Abdominal Pendulum | 3 rounds | 25 reps | 30s |
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