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By Myworkouts

Experience
Advanced (3+ years)
Time
36 minutes/day | 3 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Flat Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Quads, Chest, Calves, Back (Lower), Glutes

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Bodyweight Squatâ–¶
1. Bodyweight Squat
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Push-upâ–¶
2. Push-up
4 sets, 6 reps, (rest 90s)
You can also substitute the one with you're on your knees
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

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3. Standing Calf Raises
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bird Dogâ–¶
4. Bird Dog
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Glutes, Triceps, Hip Flexors, Abs

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Butt Lift (Bridge)â–¶
1. Butt Lift (Bridge)
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bench Dipâ–¶
2. Bench Dip
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Low Lateral Lungeâ–¶
3. Low Lateral Lunge
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Knee Raise (on floor)â–¶
4. Lying Knee Raise (on floor)
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Quads, Chest, Glutes, Abs, Obliques, Back (Lower)

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Bodyweight Walking Lungeâ–¶
1. Bodyweight Walking Lunge
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pike Push-up on Benchâ–¶
2. Pike Push-up on Bench
4 sets, 6 reps, (rest 90s)
Incline
Time between exercises: 60s
Tempo: 1/0/1/0
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Glute Kickbackâ–¶
3. Glute Kickback
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Plank Jacksâ–¶
4. Plank Jacks
4 sets, 6 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:03:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:03:03 GMT+0000 (Coordinated Universal Time)

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