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Rob Riches Shows You How

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 17 minutes/day
Goals

Build Muscle, Fat Loss, Gain Strength, Tone Body

Equipment

Barbell, Flat Bench, Bodyweight, 2 x Dumbbell


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Average Exertion
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50%
Average Cardio Intensity
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20%
Source: www.popworkouts.com

Fitness Pro Rob Riches shows you How To Workout Without Equipment in this Urban Workout. The best exercises for working out without weights or equipment are bodyweight exercises. You can also find makeshift equipment / weights, like milk jugs or sandbags.


Rob Riches uses fixed equipment like ledges and random objects he finds in the LA Riverbed. Below, Rob Riches shows you how to burn body fat and, at the very least, maintain muscle mass with no equipment.

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Description


Day 1 - Urban Workout

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Rob Riches uses fixed equipment like ledges and random objects he finds in the LA Riverbed. Below, Rob Riches shows you how to burn body fat and, at the very least, maintain muscle mass with no equipment.

Circuit
Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
1A. Barbell Clean and Press
3 sets, 15-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
1B. Bench Dip
3 sets, 15-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1C. Push-up
3 sets, 15-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1D. Crunches
3 sets, 15-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
1E. Standing Dumbbell Biceps Curl
3 sets, 15-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
1F. Hammer Curls
3 sets, 15-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/1/2020, UTC


Last Updated: 9/12/2020, UTC

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