By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina, Fat Loss | |
45 Degree Leg Press Machine, 2 x Dumbbell, Flat Bench, Bodyweight, Leg Extension Machine, 1 x Kettlebell, Barbell, Squat Rack Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.45 Degree Leg Press | 4 rounds | 30s | 10s | |
1B.Dumbbell Bulgarian Split Squat | 4 rounds | 30s | 10s | |
1C.Bodyweight Squat | 4 rounds | 30s | 10s | |
1D.Standing Elevated Quad Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Leg Extensions | 4 rounds | 30s | 10s | |
2B.Kettlebell Goblet Reverse Lunge | 4 rounds | 30s | 10s | |
2C.Bodyweight Alternating Side Lunge | 4 rounds | 30s | 10s | |
2D.All Fours Quad Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Barbell Front Squat | 4 rounds | 30s | 10s | |
3B.Dumbbell Reverse Lunge | 4 rounds | 30s | 10s | |
3C.Squat Hold | 4 rounds | 30s | 10s | |
3D.Active Isolated Quadriceps Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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