Free personalized workout plan

Brutal Full Body Workout

By Obi Vincent

Experience
Beginner (1-2 years)
Time
126 minutes/day
Good for
Build Muscle, Fat Loss, Gain Strength, Increase Stamina
Equipment
Bands, Barbell, Bodyweight, Dumbbell, Kettlebell, Stationary Bike,
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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

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Media



Circuit
Stationary Bicycling demonstrationPlay Stationary Bicycling demonstration
2 - 3 sets, 60s, (rest 60s)
Warmup
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Banded Kettlebell Swing demonstrationPlay Banded Kettlebell Swing demonstration
2 - 3 sets, 60s, (rest 60s)
Warmup
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Push Up
2 - 3 sets, 60s, (rest 60s)
Warmup
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Circuit
Front Squats With Two Kettlebells demonstrationPlay Front Squats With Two Kettlebells demonstration
2 - 3 sets, 12 reps, (rest 60s)
Elevate the heels
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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
2 - 3 sets, 12 reps, (rest 60s)
Elevate the heels
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Circuit
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
2 - 3 sets, 12 reps, (rest 60s)
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
2 - 3 sets, 12 reps, (rest 60s)
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Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
2 - 3 sets, 12 reps, (rest 60s)
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Double Kettlebell Split Squat demonstrationPlay Double Kettlebell Split Squat demonstration
2 - 3 sets, 12 reps, (rest 60s)
Tempo: 2/0/1/0
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Circuit
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2 - 3 sets, 12 reps, (rest 60s)
Tempo: 2/0/1/0
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Lateral Raise - With Bands demonstrationPlay Lateral Raise - With Bands demonstration
2 - 3 sets, 12 reps, (rest 60s)
Tempo: 2/0/1/0
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Circuit
Incline Dumbbell Curl
2 - 3 sets, 12 reps, (rest 60s)
Tempo: 1/0/2/0
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Pendlay Row demonstrationPlay Pendlay Row demonstration
2 - 3 sets, 10 reps, (rest 60s)
Tempo: 1/0/2/0
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Romanian Deadlift with Deficit
2 - 3 sets, 12 reps, (rest 60s)
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Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2 - 3 sets, 12 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2 - 3 sets, 10 reps, (rest 60s)
Lighter weight
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Circuit
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2 - 3 sets, 15 reps, (rest 60s)
Tempo: 3/0/1/0
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Plank Tricep Extension
2 - 3 sets, 12 reps, (rest 60s)
Tempo: 3/0/1/0
Show Alternative Exercises

Date Created: 3/13/2021, UTC


Last Updated: 6/3/2021, UTC

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