By Myworkouts
Advanced (3+ years) | |
38 minutes/day | |
Gain Strength, Build Muscle, Increase Stamina | |
1 x Dumbbell, Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Dumbbell One-Arm Floor Press See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Push up with Dumbbell Pull Across | 4 rounds | 30s | 10s | |
1C.Pike Push Up on Floor | 4 rounds | 30s | 10s | |
1D.Elbows Back See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Plyometric Push Up | 4 rounds | 30s | 10s | |
2B.Dive Bomber Push-Up | 4 rounds | 30s | 10s | |
2C.Spider-Man Pushup | 4 rounds | 30s | 10s | |
2D.Two-Arm Doorway Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.1 Leg Pushup | 4 rounds | 30s | 10s | |
3B.Wide Grip Push Ups | 4 rounds | 30s | 10s | |
3C.Shoulder-Tapping Pushup | 4 rounds | 30s | 10s | |
3D.Static Pectorals Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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