By Pedro Bernardes
Advanced (3+ years) | |
43 minutes/day | 3 days/week | |
Build Muscle, Gain Strength, Tone Body | |
Chair, Bodyweight, Other, Pull up bar, Barbell, Box Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Day 1 | Day 2: Rest | Day 3: Day 3 | Day 4: Rest | Day 5: Day 5 | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
1A.Single Leg Split Squat See Exercise Notes | 5 rounds | 60s | 0s | |
1B.Bodyweight Nordic Hamstring Curl | 5 rounds | 14 reps | 0s | |
1C.One Leg Standing Bodyweight Calf Raise See Exercise Notes | 5 rounds | 14 reps | 60s | |
Circuit #2 - 5 rounds Rest 60s between rounds | ||||
2A.Static Handstand Hold | 5 rounds | 60s | 0s | |
2B.Archer Pull Up | 5 rounds | 14 reps | 0s | |
2C.Sphinx Push Up | 5 rounds | 14 reps | 60s | |
Circuit #3 - 5 rounds Rest 60s between rounds | ||||
3A.Side Plank See Exercise Notes | 5 rounds | 14s | 0s | |
3B.Abdominal Pendulum See Exercise Notes | 5 rounds | 14 reps | 0s | |
3C.Side Crunch With Leg Lift See Exercise Notes | 5 rounds | 14 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
1A.Single Leg Split Squat See Exercise Notes | 5 rounds | 60s | 0s | |
1B.Bodyweight Nordic Hamstring Curl | 5 rounds | 14 reps | 0s | |
1C.One Leg Standing Bodyweight Calf Raise See Exercise Notes | 5 rounds | 14 reps | 60s | |
Circuit #2 - 5 rounds Rest 60s between rounds | ||||
2A.Static Handstand Hold | 5 rounds | 60s | 0s | |
2B.Archer Pull Up | 5 rounds | 14 reps | 0s | |
2C.Sphinx Push Up | 5 rounds | 14 reps | 60s | |
Circuit #3 - 5 rounds Rest 60s between rounds | ||||
3A.Side Plank See Exercise Notes | 5 rounds | 14s | 0s | |
3B.Abdominal Pendulum See Exercise Notes | 5 rounds | 14 reps | 0s | |
3C.Side Crunch With Leg Lift See Exercise Notes | 5 rounds | 14 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
1A.Single Leg Split Squat See Exercise Notes | 5 rounds | 60s | 0s | |
1B.Bodyweight Nordic Hamstring Curl | 5 rounds | 14 reps | 0s | |
1C.One Leg Standing Bodyweight Calf Raise See Exercise Notes | 5 rounds | 14 reps | 60s | |
Circuit #2 - 5 rounds Rest 60s between rounds | ||||
2A.Static Handstand Hold | 5 rounds | 60s | 0s | |
2B.Archer Pull Up | 5 rounds | 14 reps | 0s | |
2C.Sphinx Push Up | 5 rounds | 14 reps | 60s | |
Circuit #3 - 5 rounds Rest 60s between rounds | ||||
3A.Side Plank See Exercise Notes | 5 rounds | 14s | 0s | |
3B.Abdominal Pendulum See Exercise Notes | 5 rounds | 14 reps | 0s | |
3C.Side Crunch With Leg Lift See Exercise Notes | 5 rounds | 14 reps | 60s | |
4.Barbell Step-Up | 3 sets | 10 reps | 60s |
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