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Full Body Blast (5-Day) V1.0
Workout Overview
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Chest Press | 3 sets | 20 reps | 60s | |
| 2. Stepup | 3 sets | 10 - 20 reps | 60s | |
3. Jumping Jack â–¶ | 3 sets | 10 - 20 reps | 60s | |
| 4. Biceps Curl To Shoulder Press | 3 sets | 10 - 20 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Squat | 3 sets | 20 reps | 60s | |
| 2. Push-up | 3 sets | 10 - 20 reps | 60s | |
| 3. Burpee (Advanced) | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Bent Over Row to Tricep Kickback â–¶ | 3 sets | 10 - 20 reps | 60s |
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Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspended Row | 3 sets | 20 reps | 60s | |
| 2. Bodyweight Side Lunge | 3 sets | 10 - 20 reps | 60s | |
| 3. Mountain Climber | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Squat To Shoulder Press â–¶ | 3 sets | 10 - 20 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Step Back Lunge | 3 sets | 20 reps | 60s | |
| 2. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 10 - 20 reps | 60s | |
| 3. Bicycle Crunch | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Straight Leg Deadlift to Bent Over Row â–¶ | 3 sets | 10 - 20 reps | 60s |
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Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Shoulder Press | 3 sets | 20 reps | 60s | |
| 2. Butt Lift (Bridge) | 3 sets | 10 - 20 reps | 60s | |
3. High Knee Run â–¶ | 3 sets | 10 - 20s | 60s | |
| 4. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 20 reps | 60s | Dumbbell Pullover to Chest Fly |
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Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Chest Press | 3 sets | 20 reps | 60s | |
| 2. Stepup | 3 sets | 10 - 20 reps | 60s | |
| 3. Jumping Jackâ–¶ | 3 sets | 10 - 20 reps | 60s | |
| 4. Biceps Curl To Shoulder Press | 3 sets | 10 - 20 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Squat | 3 sets | 20 reps | 60s | |
| 2. Push-up | 3 sets | 10 - 20 reps | 60s | |
| 3. Burpee (Advanced) | 3 sets | 10 - 20s | 60s | |
| 4. Dumbbell Bent Over Row to Tricep Kickbackâ–¶ | 3 sets | 10 - 20 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspended Row | 3 sets | 20 reps | 60s | |
| 2. Bodyweight Side Lunge | 3 sets | 10 - 20 reps | 60s | |
| 3. Mountain Climber | 3 sets | 10 - 20s | 60s | |
| 4. Dumbbell Squat To Shoulder Pressâ–¶ | 3 sets | 10 - 20 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Step Back Lunge | 3 sets | 20 reps | 60s | |
| 2. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 10 - 20 reps | 60s | |
| 3. Bicycle Crunch | 3 sets | 10 - 20s | 60s | |
| 4. Dumbbell Straight Leg Deadlift to Bent Over Rowâ–¶ | 3 sets | 10 - 20 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Shoulder Press | 3 sets | 20 reps | 60s | |
| 2. Butt Lift (Bridge) | 3 sets | 10 - 20 reps | 60s | |
| 3. High Knee Runâ–¶ | 3 sets | 10 - 20s | 60s | |
| 4. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 20 reps | 60s | Dumbbell Pullover to Chest Fly |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Chest Press | 3 sets | 20 reps | 60s | |
| 2. Stepup | 3 sets | 10 - 20 reps | 60s | |
| 3. Jumping Jackâ–¶ | 3 sets | 10 - 20 reps | 60s | |
| 4. Biceps Curl To Shoulder Press | 3 sets | 10 - 20 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Squat | 3 sets | 20 reps | 60s | |
| 2. Push-up | 3 sets | 10 - 20 reps | 60s | |
| 3. Burpee (Advanced) | 3 sets | 10 - 20s | 60s | |
| 4. Dumbbell Bent Over Row to Tricep Kickbackâ–¶ | 3 sets | 10 - 20 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspended Row | 3 sets | 20 reps | 60s | |
| 2. Bodyweight Side Lunge | 3 sets | 10 - 20 reps | 60s | |
| 3. Mountain Climber | 3 sets | 10 - 20s | 60s | |
| 4. Dumbbell Squat To Shoulder Pressâ–¶ | 3 sets | 10 - 20 reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Step Back Lunge | 3 sets | 20 reps | 60s | |
| 2. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 10 - 20 reps | 60s | |
| 3. Bicycle Crunch | 3 sets | 10 - 20s | 60s | |
| 4. Dumbbell Straight Leg Deadlift to Bent Over Rowâ–¶ | 3 sets | 10 - 20 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Suspension Shoulder Press | 3 sets | 20 reps | 60s | |
| 2. Butt Lift (Bridge) | 3 sets | 10 - 20 reps | 60s | |
| 3. High Knee Runâ–¶ | 3 sets | 10 - 20s | 60s | |
| 4. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 20 reps | 60s | Dumbbell Pullover to Chest Fly |
Date Created: 5/28/19, 8:55 AM
Last Updated: 9/12/20, 9:39 PM
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