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Brutal Full Body Workout

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
93 minutes/day
Good for
Fat Loss, Build Muscle, Increase Stamina, Gain Strength
Equipment
Stationary Bike, 1 x Kettlebell, Loop Bands, Bodyweight, 2 x Kettlebell, 2 x Dumbbell, Flat Bench, Handle Resistance Bands, Incline Bench, Barbell, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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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Day 1 - Full Body

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