By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
Barbell, 2 x Dumbbell, Flat Bench, Box, Bodyweight, Other, Smith Machine, Suspension (TRX) Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Barbell Lunge | 4 rounds | 30s | 10s | |
1B.Dumbbell Bulgarian Split Squat | 4 rounds | 30s | 10s | |
1C.Barbell Step-Up | 4 rounds | 30s | 10s | |
1D.Glute Kickback See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Barbell Glute Bridge | 4 rounds | 30s | 10s | |
2B.Narrow Smith Machine Squat | 4 rounds | 30s | 10s | |
2C.TRX Hip Press | 4 rounds | 30s | 10s | |
2D.Lateral Step-up See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Barbell Sumo Deadlift | 4 rounds | 30s | 10s | |
3B.Dumbbell Squat | 4 rounds | 30s | 10s | |
3C.Suspended Split Squat | 4 rounds | 30s | 10s | |
3D.Single Leg Hip Bridge See Exercise Notes | 4 rounds | 30s | 10s |
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