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Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
To start, this workout routine should take you about an hour. Then, try to push yourself so that you narrow down the time to 40-50 minutes. Do this by keeping up the intensity during the strength circuits.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
1B. Running, Treadmill![]() | 1 set | 6 min | 0s | |
1C. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
2A. Dumbbell Bench Press![]() | 3 sets | 20 reps | 60s | |
2B. Incline Dumbbell Press![]() | 3 sets | 20 reps | 60s | |
2C. Dumbbell Flys![]() | 3 sets | 20 reps | 60s | |
3A. Sprint | 10 sets | 30s | 0s | |
3B. Jogging-Treadmill![]() | 10 sets | 30s | 0s | |
4A. Dumbbell Bench Press![]() | 3 sets | 20 reps | 60s | |
4B. Incline Dumbbell Press![]() | 3 sets | 20 reps | 60s | |
4C. Bent Over Dumbbell Tricep Kickback![]() | 3 sets | 20 reps | 60s | |
5A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
5B. Running, Treadmill![]() | 1 set | 6 min | 0s | |
5C. Jump Rope: Basic Hop![]() | 1 set | 2 min | 0s | |
6A. V-up | 3 sets | 20 reps | 60s | |
6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
1B. Running, Treadmill![]() | 1 set | 6 min | 0s | |
1C. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
2A. Dumbbell Lunge and Curl![]() | 3 sets | 20 reps | 60s | |
2B. Squat Thrusts | 3 sets | 20 reps | 60s | |
2C. Dumbbell Push Press![]() | 3 sets | 20 reps | 60s | Behind the neck |
3A. Sprint | 10 sets | 30s | 0s | Incline: 2 - 6 |
3B. Jogging-Treadmill![]() | 10 sets | 30s | 0s | Incline: 2 - 6 |
4A. Dumbbell Lunge and Curl![]() | 3 sets | 20 reps | 60s | |
4B. Squat Thrusts | 3 sets | 20 reps | 60s | |
4C. Dumbbell Push Press![]() | 3 sets | 20 reps | 60s | Behind the neck |
5A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
5B. Running, Treadmill![]() | 1 set | 6 min | 0s | |
5C. Jump Rope: Basic Hop![]() | 1 set | 2 min | 0s | |
6A. Crunches![]() | 3 sets | 20 reps | 60s | |
6B. Ball Knee Tuck | 3 sets | 20 reps | 60s | |
6C. Plank | 3 sets | 30s | 60s | Hold for 30 seconds, then repeat 2 more times. |
To start, this workout routine should take you about an hour. Then, try to push yourself so that you narrow down the time to 40-50 minutes. Do this by keeping up the intensity during the strength circuits.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
1B. Running, Treadmill![]() | 1 set | 6 min | 0s | |
1C. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
2A. Bent Over Two-Dumbbell Row | 3 sets | 20 reps | 60s | |
2B. Rear Delt Raise | 3 sets | 20 reps | 60s | |
2C. Dumbbell Lateral Raise![]() | 3 sets | 20 reps | 60s | |
3A. Sprint | 10 sets | 30s | 0s | |
3B. Jogging-Treadmill![]() | 10 sets | 30s | 0s | |
4A. Bent Over Two-Dumbbell Row | 3 sets | 20 reps | 60s | |
4B. Rear Delt Raise | 3 sets | 20 reps | 60s | |
4C. Dumbbell Lateral Raise![]() | 3 sets | 20 reps | 60s | |
5A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
5B. Running, Treadmill![]() | 1 set | 6 min | 0s | |
5C. Jump Rope: Basic Hop![]() | 1 set | 2 min | 0s | |
6A. V-up | 3 sets | 20 reps | 60s | |
6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
To start, this workout routine should take you about an hour. Then, try to push yourself so that you narrow down the time to 40-50 minutes. Do this by keeping up the intensity during the strength circuits.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Jogging-Treadmill![]() | 1 set | 2 min | 60s | Jog 2 minutes / Run 6 minutes / Jog 2 minutesIncline: As much incline as possible |
1B. Running, Treadmill![]() | 1 set | 6 min | 60s | Incline: As much incline as possible |
1C. Jogging-Treadmill![]() | 1 set | 2 min | 60s | Incline: As much incline as possible |
2A. Dumbbell Bench Press![]() | 3 sets | 20 reps | 60s | |
2B. Incline Dumbbell Press![]() | 3 sets | 20 reps | 60s | |
2C. Dumbbell Flys![]() | 3 sets | 20 reps | 60s | |
3A. Sprint | 10 sets | 30s | 0s | Incline: As much incline as possible |
3B. Jogging-Treadmill![]() | 10 sets | 30s | 0s | Incline: As much incline as possible |
4A. Dumbbell Bench Press![]() | 3 sets | 20 reps | 60s | |
4B. Incline Dumbbell Press![]() | 3 sets | 20 reps | 60s | |
4C. Bent Over Dumbbell Tricep Kickback![]() | 3 sets | 20 reps | 60s | |
5A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | Jog 2 min / Run 6 min / Jog 2 minIncline: As much incline as possible |
5B. Running, Treadmill![]() | 1 set | 6 min | 0s | Incline: As much incline as possible |
5C. Jogging-Treadmill![]() | 1 set | 2 min | 0s | Incline: As much incline as possible |
6A. Crunches![]() | 3 sets | 20 reps | 60s | |
6B. Ball Knee Tuck | 3 sets | 20 reps | 60s | |
6C. Plank | 3 sets | 30s | 60s | Hold for 30 seconds, then repeat 2 more times for this exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
1B. Running, Treadmill![]() | 1 set | 6 min | 0s | |
1C. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
2A. Dumbbell Lunge and Curl![]() | 3 sets | 20 reps | 60s | |
2B. Squat Thrusts | 3 sets | 20 reps | 60s | |
2C. Dumbbell Push Press![]() | 3 sets | 20 reps | 60s | Behind the neck |
3A. Sprint | 10 sets | 30s | 0s | Incline: 2 - 6 |
3B. Jogging-Treadmill![]() | 10 sets | 30s | 0s | Incline: 2 - 6 |
4A. Dumbbell Lunge and Curl![]() | 3 sets | 20 reps | 60s | |
4B. Squat Thrusts | 3 sets | 20 reps | 60s | |
4C. Dumbbell Push Press![]() | 3 sets | 20 reps | 60s | Behind the neck |
5A. Jogging-Treadmill![]() | 1 set | 2 min | 0s | |
5B. Running, Treadmill![]() | 1 set | 5 min | 0s | |
6A. V-up | 3 sets | 20 reps | 60s | |
6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
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