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Exercises Warm-up Sets Work Sets
Superset 3-way push-up (set 1: feet elevated, set 2: feet on floor, set 3: hands elevated) & close parallel grip pull-down 2 x 10-20 3 x AMAP
(as many as possible)
SupersetDumbbell clean and press & elbows wide inverted row - 3 x AMAP
Superset Pullup, shoulder width or wider & dumbbell chest press off of floor 1 x 10-20 3 x 10-20
Superset Dumbell curl & dumbbell kickback 1 x 10-20 3 x 10-16
Superset Plank & bicycle crunch 3 x 20-30 sec. on planks & 15-20 sec on crunches
Cardio HIIT (High Intensity Interval Training) Your choice of type 15-20 minutes
Exercises Warm-up Sets Work Sets
Superset Single leg Bulgarian split squat & single leg dumbbell calf raise 2 x 10-20 3 x 10-16
Superset Box jump & walking lunge - 3 x 10-16
Superset Dumbbell farmer's walk & heel raise off of floor 3 lengths of walks & 10-20 reps of raises
Superset Floor crunch & leg lift off of bench - 3 x 15-20 each
Cardio HIIT (High Intensity Interval Training) Your choice of type 15-20 minutes
Exercises Warm-up Sets Work Sets
Superset Incline dumbbell press & two-arm dumbbell row 2 x 10-20 3 x 10-16
Superset Incline dumbbell fly & one arm dumbbell row - 3 x 10-16
triset 3-way dumbbell raise: bent-over, side lateral, front raise - 3 x 10 each angle
Superset Parallel dip & barbell curl 1 x 10-20 3 x 10-16
Superset 3-way twisted sit-up & Roman chair leg lift - 3 x 15-20 each
Cardio HIIT (High Intensity Interval Training) Your choice of type 15-20 minutes
Exercises Warm-up Sets Work Sets
Superset Front squat & Romanian deadlift 2 x 10-20 3 x 10-16
SupersetUnweighted jump squat & reverse lunge - 3 x 10-16
supersetSeated calf raise & calf jump - 3 x 10-16
Superset Russian twist & hanging leg raise - 3 x 15-20
Cardio HIIT (High Intensity Interval Training) Your choice of type 15-20 minutes