By Myworkouts
Intermediate (2-3 years) | |
52 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
2 x Kettlebell, 2 x Dumbbell, Flat Bench, Suspension (TRX), Bodyweight, 1 x Dumbbell, Sliding Disc, Barbell, Squat Rack, 1 x Kettlebell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Duel Hold Row | 4 rounds | 30s | 10s | |
1B.Seated Dumbbell Inner Biceps Curl | 4 rounds | 30s | 10s | |
1C.Inverted Row with TRX | 4 rounds | 30s | 10s | |
1D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Standing Dumbbell Overhead Triceps Extension | 4 rounds | 30s | 10s | |
2C.Push Up with Knee Drive | 4 rounds | 30s | 10s | |
2D.Prone Snow Angel | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Barbell Front Squat | 4 rounds | 30s | 10s | |
3B.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
3C.Dumbbell Calf Raises | 4 rounds | 30s | 10s | |
3D.Squat Pulse Jumps See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Kettlebell Windmill | 4 rounds | 30s | 10s | |
4B.Kettlebell Deadbugs | 4 rounds | 30s | 10s | |
4C.Side Kick Through | 4 rounds | 30s | 10s | |
4D.Crunch (arms down) See Exercise Notes | 4 rounds | 30s | 10s |
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