Experience
Free personalized workout plan
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 4 sets | AMAP reps | 10s | 20 second time limit |
2. Standing Dumbbell Upright Row | 4 sets | AMAP reps | 10s | 20 second time limit |
3. Burpee (Advanced) | 1 set | 10 reps | 60s | |
4. Dumbbell Floor Press![]() | 4 sets | AMAP reps | 10s | 20 second time limit |
5. Dumbbell Flys![]() | 4 sets | AMAP reps | 10s | 20 second time limit |
6. Burpee (Advanced) | 1 set | 10 reps | 60s | |
7. Russian Twist![]() | 4 sets | AMAP reps | 10s | 20 second time limit |
8. Bicycle Crunch | 4 sets | AMAP reps | 60s | 20 second time limit |
9. Burpee (Advanced) | 1 set | 10 reps | 60s | |
10. Push-up | 4 sets | AMAP reps | 10s | 20 second time limit |
11. Straight Bar Tricep Extension | 4 sets | AMAP reps | 10s | 20 second time limit |
12. Burpee (Advanced) | 1 set | 10 reps | 60s | |
13. Standing Dumbbell Biceps Curl | 4 sets | AMAP reps | 10s | 20 second time limit |
14. Alternate Hammer Curl | 4 sets | AMAP reps | 10s | 20 second time limit |
15. Burpee (Advanced) | 1 set | 10 reps | 60s |
See More Similar Workouts
See More More Workouts by mywrkouts.com
See More Similiar full body workouts
See More Workouts with similar equipment
See More 1 day workouts that are 172 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.