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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Stair Climber | 2 - 3 sets | 5s | 120s | |
1B. Push-up | 2 - 3 sets | 60s | 120s | |
1C. Bent Over Barbell Row | 2 - 3 sets | 60s | 120s | |
1D. Dead Bug![]() | 2 - 3 sets | 60s | 120s | |
1E. Bear Crawl![]() | 2 - 3 sets | 60s | 120s | |
1F. Clean and Jerk![]() | 2 - 3 sets | 2s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Stair Climber | 2 - 3 sets | 5s | 120s | |
1B. Pull-up | 2 - 3 sets | 60s | 120s | |
1C. One-Arm Kettlebell Swing | 2 - 3 sets | 60s | 120s | |
1D. Plank | 2 - 3 sets | 60s | 120s | |
1E. Dumbbell Lateral Raise![]() | 2 - 3 sets | 60s | 120s | |
1F. Walking Dumbbell Lunge | 2 - 3 sets | 60s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Stair Climber | 2 - 3 sets | 5s | 120s | |
1B. Swiss Ball Hyperextension![]() | 2 - 3 sets | 60s | 120s | |
1C. Bird Dog (on stability ball) | 2 - 3 sets | 60s | 120s | |
1D. One Leg 45 Degree Leg Press![]() | 2 - 3 sets | 60s | 120s | |
1E. Standing Long Jump | 2 - 3 sets | 60s | 120s | |
1F. Swiss Ball Dumbbell Chest Press | 2 - 3 sets | 60s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Stair Climber | 2 - 3 sets | 5s | 120s | |
1B. Medicine Ball Pushup | 2 - 3 sets | 60s | 120s | |
1C. Swiss Ball Side Crunch | 2 - 3 sets | 60s | 120s | |
1D. Swiss Ball Bodyweight Wall Squat | 2 - 3 sets | 60s | 120s | |
1E. Wide-Stance Barbell Squat | 2 - 3 sets | 60s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 2 - 3 sets | 8 - 12 reps | 60s | |
1B. Platform Hamstring Slides | 2 - 3 sets | 8 - 12 reps | 60s | |
1C. Seated Leg Press | 2 - 3 sets | 8 - 12 reps | 60s | |
1D. Alternating Barbell Forward Lunge | 2 - 3 sets | 8 - 12 reps | 60s | |
1E. Romanian Deadlift | 2 - 3 sets | 8 - 12 reps | 60s | |
1F. Barbell Squat | 2 - 3 sets | 8 - 12 reps | 60s | |
1G. Lying Knee Raise (on floor) | 2 - 3 sets | 8 - 12 reps | 60s | |
1H. Crunches![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1I. Oblique Crunches (Feet on Bench) | 2 - 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Weighted Pullup![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1B. Weighted Chest Dip | 2 - 3 sets | 8 - 12 reps | 60s | |
1C. Swiss Ball Dumbbell Chest Press | 2 - 3 sets | 8 - 12 reps | 60s | |
1D. Seated Cable Row![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1E. Seated Dumbbell Shoulder Press![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1F. BOSU Ball Push-Up | 2 - 3 sets | 8 - 12 reps | 60s | |
1G. Suspension Push-up | 2 - 3 sets | 8 - 12 reps | 60s | |
1H. Suspension Rows (on Stability Ball)![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1I. Front Two-Dumbbell Raise![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1J. Dumbbell Lateral Raise![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1K. Kettlebell Swing![]() | 2 - 3 sets | 40 reps | 60s | |
1L. Catch and Overhead Throw![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1M. Crunches![]() | 2 - 3 sets | 8 - 12 reps | 60s | |
1N. Oblique Crunches (Feet on Bench) | 2 - 3 sets | 8 - 12 reps | 60s | |
1O. Lying Knee Raise (on floor) | 2 - 3 sets | 8 - 12 reps | 60s |
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