By Claire P. Thomas
Intermediate (2-3 years) | |
49 minutes/day | |
Build Muscle, Fat Loss, Gain Strength | |
Barbell, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Lying Leg Curl Machine, 2 x Kettlebell, Flat Bench, Weight Plate, Other, Pull up bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 120s between rounds | ||||
1A.Barbell Back Squat See Exercise Notes | 4 rounds | 10, 8, 6, 4 reps | 0s | |
1B.Kettlebell Swing | 4 rounds | 15 reps | 120s | |
Circuit #2 - 4 rounds Rest 120s between rounds | ||||
2A.Leg Extensions | 4 rounds | 12 reps | 0s | |
2B.Lying Leg Curls | 4 rounds | 12 reps | 120s | |
Circuit #3 - 2 rounds Rest 120s between rounds | ||||
3A.Double Kettlebell Split Squat See Exercise Notes | 2 rounds | 8 reps | 0s | |
3B.Overhead Plate Walking Lunge See Exercise Notes | 2 rounds | 8 reps | 120s | |
4.Glute Kickback Machine See Exercise Notes | 3 sets | 10 reps | 60s | |
5.Pull-up See Exercise Notes | 1 set | 25 reps | 60s |
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