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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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Push Up with Mountain Climber | 3 - 4 sets | 30s | 180s | rest 30 seconds |
1B. Split Jump | 3 - 4 sets | 30s | 180s | rest 30 seconds |
1C. Chin Up With Leg Raise![]() | 3 - 4 sets | 30s | 180s | rest 30 seconds |
1D. Barbell Front Squat to Push Press | 3 - 4 sets | 30s | 180s | rest 30 seconds |
1E. Barbell Front Squat to Push Press | 3 - 4 sets | 30s | 180s | rest 30 seconds |
1F. Frog Jumps![]() | 3 - 4 sets | 30s | 180s |
This day you will do only sprints. This interval sprints should last 12-20 minutes. For example you will sprint 50 meters with your maximum speed,than after that you will walk to your starting point. When you come to your starting point start another 50 meter sprint at maximum speed.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sprint | 1 set | 12 - 20 min | 30s | Sprint 50 meters with your maximum speed, then after that you will walk to your starting point. When you come to your starting point start another 50 meter sprint at maximum speed. |
This workout will be Tabata principle, so 20 seconds of maximum effort accompanied with 10 seconds of rest, for total of 4 minutes. After that take a 2-3 minutes rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Exercise Ball Dumbbell Bench Press![]() | 3 - 4 sets | 20 reps | 180s | 10 seconds of rest |
1B. L-Sit Pull Up | 3 - 4 sets | 20 reps | 180s | 10 seconds of rest |
1C. Goblet Squat![]() | 3 - 4 sets | 20 reps | 180s | 10 seconds of rest |
1D. Jumping Jack![]() | 3 - 4 sets | 20 reps | 180s | 10 seconds of rest |
1E. Modified Handstand Push Up (Off Box) | 3 - 4 sets | 20 reps | 180s | 10 seconds of rest if you can do regular handstand push up, than do those |
1F. Around the Bar Chin Ups![]() | 3 - 4 sets | 20 reps | 180s | 10 seconds of rest |
1G. Dumbbell Jump Squat![]() | 3 - 4 sets | 20 reps | 180s | 10 seconds of rest |
1H. Mountain Climber | 3 - 4 sets | 20s | 180s |
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