Experience
Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization. This workout will increase your aerobic capacity, improving your ability to endure longer periods of effort at a higher intensity.
Training characteristics: Full body workout to recruit all major muscles for specific tasks and muscles for Snowboard.
Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Load: Increase on 2 and 3 Set.
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 15 reps | 60s | |
1B. Rocking Standing Calf Raise | 3 sets | 15 reps | 60s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 15 reps | 60s | |
1D. TRX Hamstring Curl![]() | 3 sets | 15 reps | 60s | |
2A. Suspension Pull Up | 3 sets | 15 reps | 60s | |
2B. Suspension Pull Up | 3 sets | 15 reps | 60s | |
2C. Lying Knee Raise (on floor) | 3 sets | 15 reps | 60s | |
2D. Abdominal Pendulum | 3 sets | 30 reps | 60s | Alternating |
3A. Mountain Climber | 3 sets | 30 reps | 60s | |
3B. Barbell Good-morning | 3 sets | 15 reps | 60s | |
3C. Wood Chop with Rope Attachment | 3 sets | 30 reps | 60s | |
3D. Dumbbell Side Bend![]() | 3 sets | 30 reps | 60s | Alternating |
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 15 reps | 60s | |
1B. Rocking Standing Calf Raise | 3 sets | 15 reps | 60s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 15 reps | 60s | |
1D. TRX Hamstring Curl![]() | 3 sets | 15 reps | 60s | |
2A. Suspension Pull Up | 3 sets | 15 reps | 60s | |
2B. Suspension Pull Up | 3 sets | 15 reps | 60s | |
2C. Lying Knee Raise (on floor) | 3 sets | 15 reps | 60s | |
2D. Abdominal Pendulum | 3 sets | 30 reps | 60s | Alternating |
3A. Mountain Climber | 3 sets | 30 reps | 60s | |
3B. Barbell Good-morning | 3 sets | 15 reps | 60s | |
3C. Wood Chop with Rope Attachment | 3 sets | 30 reps | 60s | |
3D. Dumbbell Side Bend![]() | 3 sets | 30 reps | 60s | Alternating |
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 15 reps | 60s | |
1B. Rocking Standing Calf Raise | 3 sets | 15 reps | 60s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 15 reps | 60s | |
1D. TRX Hamstring Curl![]() | 3 sets | 15 reps | 60s | |
2A. Suspension Pull Up | 3 sets | 15 reps | 60s | |
2B. Suspension Pull Up | 3 sets | 15 reps | 60s | |
2C. Lying Knee Raise (on floor) | 3 sets | 15 reps | 60s | |
2D. Abdominal Pendulum | 3 sets | 30 reps | 60s | Alternating |
3A. Mountain Climber | 3 sets | 30 reps | 60s | |
3B. Barbell Good-morning | 3 sets | 15 reps | 60s | |
3C. Wood Chop with Rope Attachment | 3 sets | 30 reps | 60s | |
3D. Dumbbell Side Bend![]() | 3 sets | 30 reps | 60s | Alternating |
Load: Increase number of Repetitions. Try to increase load on 2 and 3 Set.
Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase on 2 and 3 Set.
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 15 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 15 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 15 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 15 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 15 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 15 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 15 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 30 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 30 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 15 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 30 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 30 reps | 30s | Alternating |
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 15 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 15 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 15 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 15 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 15 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 15 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 15 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 30 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 30 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 15 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 30 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 30 reps | 30s | Alternating |
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 15 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 15 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 15 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 15 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 15 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 15 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 15 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 30 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 30 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 15 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 30 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 30 reps | 30s | Alternating |
Load: Increase number of Repetitions. Try to increase load on 2 and 3 Set.
Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase on 2 and 3 Set.
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 20 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 20 - 15 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 20 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 20 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 20 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 20 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 20 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 40 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 40 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 20 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 40 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 40 reps | 30s | Alternating |
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 20 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 20 - 15 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 20 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 20 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 20 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 20 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 20 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 40 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 40 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 20 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 40 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 40 reps | 30s | Alternating |
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 20 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 20 - 15 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 20 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 20 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 20 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 20 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 20 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 40 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 40 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 20 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 40 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 40 reps | 30s | Alternating |
Load: Increase number of Repetitions. Try to increase load on 2 and 3 Set.
Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase on 2 and 3 Set.
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 25 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 25 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 25 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 25 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 25 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 25 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 25 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 50 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 50 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 25 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 50 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 50 reps | 30s | Alternating |
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 25 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 25 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 25 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 25 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 25 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 25 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 25 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 50 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 50 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 25 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 50 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 50 reps | 30s | Alternating |
Rest only after doing the 4 exercises of each Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat![]() | 3 sets | 25 reps | 30s | |
1B. Rocking Standing Calf Raise | 3 sets | 25 reps | 30s | With Dumbbells |
1C. Box Jumps![]() | 3 sets | 25 reps | 30s | |
1D. TRX Hamstring Curl![]() | 3 sets | 25 reps | 30s | |
2A. Suspension Pull Up | 3 sets | 25 reps | 30s | |
2B. Suspension Pull Up | 3 sets | 25 reps | 30s | |
2C. Lying Knee Raise (on floor) | 3 sets | 25 reps | 30s | |
2D. Abdominal Pendulum | 3 sets | 50 reps | 30s | Alternating |
3A. Mountain Climber | 3 sets | 50 reps | 30s | |
3B. Barbell Good-morning | 3 sets | 25 reps | 30s | |
3C. Wood Chop with Rope Attachment | 3 sets | 50 reps | 30s | |
3D. Dumbbell Side Bend![]() | 3 sets | 50 reps | 30s | Alternating |
See More Similar Workouts
See More More Workouts by Pedro Bernardes
See More Similiar full body workouts
See More Workouts with similar equipment
See More 3 day workouts that are 55 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.