By Myworkouts
Advanced (3+ years) | |
52 minutes/day | 2 days/week | |
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body | |
2 x Dumbbell, Flat Bench, Bodyweight, Suspension (TRX), 1 x Kettlebell, Weight Plate, Loop Bands, 1 x Dumbbell, Smith Machine, Barbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Dumbbell Bench Press | 4 rounds | 30s | 10s | |
1B.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
1C.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
1D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Seated Dumbbell Row | 4 rounds | 30s | 10s | |
2B.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
2C.Suspension Trainer Row | 4 rounds | 30s | 10s | |
2D.Gorilla Squat onto Overhead Reach See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Goblet Squat | 4 rounds | 30s | 0s | |
3B.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
3C.Isometric-Explosive Bodyweight Jump Squat | 4 rounds | 30s | 10s | |
3D.Lunge Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Weighted Decline Situp | 4 rounds | 30s | 10s | |
4B.Russian Twist | 4 rounds | 30s | 10s | |
4C.Sprinter Sit up | 4 rounds | 30s | 10s | |
4D.Crunch (arms down) See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Close Grip Kettlebell Push Up | 4 rounds | 30s | 10s | |
1B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
1C.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
1D.Chest And Front Of Shoulder Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Renegade Row | 4 rounds | 30s | 10s | |
2B.Standing Hammer Curl | 4 rounds | 30s | 10s | |
2C.Underhand Inverted Row | 4 rounds | 30s | 10s | |
2D.Cat Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Barbell Deadlift | 4 rounds | 30s | 10s | |
3B.Barbell Lunge | 4 rounds | 30s | 10s | |
3C.Lateral Plyo Squats | 4 rounds | 30s | 10s | |
3D.Standing Elevated Quad Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Dumbbell Side Bend | 4 rounds | 30s | 10s | |
4B.Toe Touchers | 4 rounds | 30s | 10s | |
4C.Suspension Rollout | 4 rounds | 30s | 10s | |
4D.T-Plank See Exercise Notes | 4 rounds | 30s | 10s |
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