By Myworkouts
Intermediate (2-3 years) | |
59 minutes/day | 2 days/week | |
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body | |
2 x Dumbbell, Flat Bench, Bodyweight, Suspension (TRX), Barbell, Squat Rack, 1 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 1 x Kettlebell, 2 x Kettlebell, Weight Plate Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Dumbbell Bench Press | 4 rounds | 30s | 10s | |
1B.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
1C.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
1D.Russian Twist | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Bent Over Two-Dumbbell Row | 4 rounds | 30s | 10s | |
2B.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
2C.Suspension Trainer Row | 4 rounds | 30s | 10s | |
2D.Side Plank to Reach Under | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
3B.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 10s | |
3C.Push-up | 4 rounds | 30s | 10s | |
3D.Flutter Kicks | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Bent Over Barbell Row | 4 rounds | 30s | 10s | |
4B.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
4C.Inverted Row | 4 rounds | 30s | 10s | |
4D.Toe Touchers | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
5B.Incline Dumbbell Press | 4 rounds | 30s | 10s | |
5C.Shoulder Tap Holds | 4 rounds | 30s | 10s | |
5D.Cable Twist | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
6B.Standing Concentration Curl | 4 rounds | 30s | 10s | |
6C.TRX Y Flye | 4 rounds | 30s | 10s | |
6D.Suspended Crunch | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Barbell Deadlift | 4 rounds | 30s | 10s | |
1B.Barbell Lunge | 4 rounds | 30s | 10s | |
1C.Lateral Plyo Squats | 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.American Kettlebell Swing | 4 rounds | 30s | 10s | |
2B.Romanian Deadlift with Kettlebell | 4 rounds | 30s | 10s | |
2C.Kettlebell Seated Calf Raise | 4 rounds | 30s | 10s | |
2D.Alternating Knee Tucks See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Barbell Hip Thrust with Bench | 4 rounds | 30s | 10s | |
3B.Barbell Standing Leg Calf Raise | 4 rounds | 30s | 10s | |
3C.Side Lunge to Squat Jump | 4 rounds | 30s | 10s | |
3D.Seated Glute Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.