Brutal Full Body Workout

By Obi Vincent

	Intermediate (2-3 years)
	93 minutes/day
	Fat Loss, Build Muscle, Increase Stamina, Gain Strength
	Stationary Bike, 1 x Kettlebell, Loop Bands, Bodyweight, 2 x Kettlebell, 2 x Dumbbell, Flat Bench, Handle Resistance Bands, Incline Bench, Barbell, Weight Plate Show More

Average Exertion

Average Cardio Intensity

Full body routine FOR BOTH MEN AND WOMEN and any fitness Level to incorporate into your Routine especially if you have little time during the week and limited Equipment and NO machines needed

Description

Media

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Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Stationary Bicycling See Exercise Notes	2-3 rounds	60s	0s
1B.Banded Kettlebell Swing See Exercise Notes	2-3 rounds	60s	0s
1C.Push-up See Exercise Notes	2-3 rounds	60s	60s
Circuit #2 - 2-3 rounds Rest 60s between rounds
2A.Front Squats With Two Kettlebells See Exercise Notes	2-3 rounds	12 reps	0s
2B.Bodyweight Squat See Exercise Notes	2-3 rounds	12 reps	60s
Circuit #3 - 2-3 rounds Rest 60s between rounds
3A.Dumbbell Floor Press	2-3 rounds	12 reps	0s
3B.Bent Over Two-Dumbbell Row	2-3 rounds	12 reps	0s
3C.Lying Floor Leg Raise	2-3 rounds	12 reps	60s
4.Double Kettlebell Split Squat See Exercise Notes	2-3 sets	12 reps	60s
Circuit #5 - 2-3 rounds Rest 60s between rounds
5A.Dumbbell Lateral Raise See Exercise Notes	2-3 rounds	12 reps	0s
5B.Lateral Raise - With Bands See Exercise Notes	2-3 rounds	12 reps	60s
Circuit #6 - 2-3 rounds Rest 60s between rounds
6A.Incline Dumbbell Curl See Exercise Notes	2-3 rounds	12 reps	0s
6B.Barbell Pendlay Row See Exercise Notes	2-3 rounds	10 reps	60s
7.Barbell Romanian Deadlift with Deficit	2-3 sets	12 reps	60s
Circuit #8 - 2-3 rounds Rest 60s between rounds
8A.Standing Dumbbell Biceps Curl	2-3 rounds	12 reps	0s
8B.Standing Dumbbell Biceps Curl See Exercise Notes	2-3 rounds	10 reps	60s
Circuit #9 - 2-3 rounds Rest 60s between rounds
9A.Dumbbell Flyes See Exercise Notes	2-3 rounds	15 reps	0s
9B.Plank Tricep Extension See Exercise Notes	2-3 rounds	12 reps	60s

Date Created: 3/13/2021, UTC

Last Updated: 6/3/2021, UTC

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