By Myworkouts
Advanced (3+ years) | |
81 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
1 x Kettlebell, 2 x Dumbbell, Weight Plate, Bodyweight, Vertical Knee Raise, Barbell, Suspension (TRX), Flat Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Single Grip Handle Strap, Pull up bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
1B.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
1C.Weighted Decline Situp | 4 rounds | 30s | 10s | |
1D.Russian Twist | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Alternating Dumbbell Lunge | 4 rounds | 30s | 10s | |
2B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
2C.Chair Leg Raise | 4 rounds | 30s | 10s | |
2D.Side Plank to Reach Under | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Alternating Side Lunge | 4 rounds | 30s | 10s | |
3B.Stiff-Legged Barbell Deadlift | 4 rounds | 30s | 10s | |
3C.Suspension Oblique Knee Tucks | 4 rounds | 30s | 10s | |
3D.Flutter Kicks | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.American Kettlebell Swing | 4 rounds | 30s | 10s | |
4B.Romanian Deadlift with Kettlebell | 4 rounds | 30s | 10s | |
4C.Dumbbell Side Bend | 4 rounds | 30s | 10s | |
4D.Toe Touchers | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Barbell Hip Thrust with Bench | 4 rounds | 30s | 10s | |
5B.Barbell Standing Leg Calf Raise | 4 rounds | 30s | 10s | |
5C.Kneeling Cable Crunch | 4 rounds | 30s | 10s | |
5D.Cable Twist | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
6B.Dumbbell Calf Raises | 4 rounds | 30s | 10s | |
6C.Toes to Bar | 4 rounds | 30s | 10s | |
6D.Suspended Crunch | 4 rounds | 30s | 10s |
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.