Free personalized workout plan

Bodyweight and Light Dumbbell Full Body Superset training

By Myworkouts

Experience
Intermediate (2-3 years)
Time
21 minutes/day | 3 days/week
Good for
Fat Loss, Gain Strength, Increase Stamina, Lose Weight
Equipment
Bodyweight, 2 x Dumbbell, 1 x Dumbbell, Flat Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Glutes, Shoulders, Quads, Abs, Forearms, Back (Upper), Obliques, Traps, Chest

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Circuit
Squat Jumps In 'n' Out
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Press
4 sets, 30s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Front Squat
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Walkout
4 sets, 30s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Rack Carry
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Wall Push Up
4 sets, 30s, (rest 10s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
4 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Chest, Glutes, Back (Lower), Triceps, Biceps, Abs

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Circuit
Eccentric Only Push Up
4 sets, 30s, (rest 10s)
Alternative: Push-up (on knees)
Time between exercises: 10s
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Alternating Dumbbell Lunge
4 sets, 30s, (rest 10s)
Time between exercises: 60s
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Circuit
Dumbbell Hip Thrust
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Superman
4 sets, 30s, (rest 10s)
Time between exercises: 60s
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Circuit
Standing Dumbbell Triceps Extension
4 s, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Biceps Curl
4 s, 30s, (rest 10s)
Time between exercises: 60s
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Plank
4 sets, 30s, (rest 30s)
Time between exercises: 60s
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Chest, Glutes, Obliques, Abs

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Circuit
Scapula Push-Ups
4 sets, 30s, (rest 10s)
Time between exercises: 10s
Show Alternative Exercises
Goblet Squat
4 sets, 30s, (rest 10s)
Time between exercises: 60s
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Circuit
Single Leg Split Squat
4 sets, 30s, (rest 10s)
Left
Time between exercises: 10s
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Single Leg Split Squat
4 sets, 30s, (rest 10s)
Right
Time between exercises: 60s
Show Alternative Exercises
Circuit

No media available

4 sets, 30s, (rest 10s)
Left
Time between exercises: 10s
Show Alternative Exercises

No media available

4 sets, 30s, (rest 10s)
Right
Time between exercises: 60s
Show Alternative Exercises
Shoulder Tap
4 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:36:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:36:02 GMT+0000 (Coordinated Universal Time)

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