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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes warm-up time.
General: Russian Plank 10 seconds 3x with as 5 seconds rest.
Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Walking Dumbbell Lunge | 3 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 12 reps | 60s | |
3. Zercher Squat | 3 sets | 15, 12, 12 reps | 60s | |
4. Pallof Press | 3 sets | 12 reps | 65s | |
5. Pull-up | 3 sets | 12 reps | 60s | -Thick rope pull up |
6. Yoga Push Up | 3 sets | 12 reps | 45s | |
7. Trap-Bar Deadlift | 3 sets | 12 reps | 60s | -Trap Bar Deadlift with Isometric Holds |
8. Army Crawls with Gliders![]() | 3 sets | 12 reps | 60s | |
9. Sprawl to Push Up | 3 sets | 12 reps | 60s |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
Warm up: 15 minutes total warm-up time.
General: Shadow Kickboxing 10 seconds 3x
Specific: Shadow Boxing with sprints ending with 10 seconds
rest.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 3 sets | 12, 15, 12 reps | 45s | |
2. General Side Plank![]() | 3 sets | 15, 12, 12 reps | 60s | -Side plank with Hip Abduction |
3. Barbell Squat | 3 sets | 15 reps | 60s | -Barbell Back Squat with Isometric Hold |
4. V-up | 3 sets | 20, 15, 12 reps | 60s | |
5. Bodyweight Side Lunge | 3 sets | 12 reps | 60s | -Side Lunge and Turn with Isometric Hold |
6. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 12 reps | 60s | |
7. Resistance Band Sprints | 1 set | 1 reps | 60s | |
8. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 15 reps | 60s | -30 sec Isometric hold at the end of each set |
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