By Myworkouts
Intermediate (2-3 years) | |
81 minutes/day | |
Gain Strength, Build Muscle, Increase Stamina | |
2 x Dumbbell, Flat Bench, Vertical Knee Raise, Bodyweight, Suspension (TRX), 1 x Kettlebell, 1 x Dumbbell, Barbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Single Grip Handle Strap, Incline Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
1B.Dumbbell Alternating Front Raise | 4 rounds | 30s | 10s | |
1C.Chair Leg Raise | 4 rounds | 30s | 10s | |
1D.Side Plank to Reach Under | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
2C.Suspension Oblique Knee Tucks | 4 rounds | 30s | 10s | |
2D.Flutter Kicks See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Seated Dumbbell Arnold Press | 4 rounds | 30s | 10s | |
3B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
3C.V-up | 4 rounds | 30s | 10s | |
3D.Crunches See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
4B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
4C.Dumbbell Overhead Sit Up | 4 rounds | 30s | 10s | |
4D.Side Plank See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Standing Barbell Military Press (AKA Overhead Press) | 4 rounds | 30s | 10s | |
5B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
5C.Kneeling Cable Crunch | 4 rounds | 30s | 10s | |
5D.Cable Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Arnold Press | 4 rounds | 30s | 10s | |
6B.Rear Delt Raise | 4 rounds | 30s | 10s | |
6C.Butterfly Sit-up | 4 rounds | 30s | 10s | |
6D.Shoulder Tap See Exercise Notes | 4 rounds | 30s | 10s |
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