Hard Day

Gemiddeld Duration 1 u 3 m

Doelgebieden: Lower Body

Uitrusting: Medicine Ball, Pull Up Bar, Dumbbells

Toegevoegd door Gustavo R

Use medium to heavy weights to do the body movements. Perform as many reps with proper form. Use a spotter is needed.

Exercises

Set 1: 3 rondes

Jog Slowly Or Walk

2 minuten

Power Walk

8 minuten

Set 2: 1 ronde

Rest

1 minuut

Set 3: 1 ronde

Pull-ups

40 seconden

Rest

30 seconden

Chin Ups

30 seconden

Rest

30 seconden

Set 4: 1 ronde

Dumbbell Chest Press

40 seconden

Rest

30 seconden

Dumbbell Chest Press

30 seconden

Rest

30 seconden

Set 5: 1 ronde

Hammer Curls

40 seconden

Rest

30 seconden

Hammer Curls

30 seconden

Rest

30 seconden

Set 6: 1 ronde

Dumbbell Upright Rows

40 seconden

Rest

30 seconden

Dumbbell Upright Rows

30 seconden

Rest

30 seconden

Set 7: 1 ronde

Heel Toe Rocks

40 seconden

Rest

30 seconden

Heel Toe Rocks

30 seconden

Rest

30 seconden

Set 8: 1 ronde

inverted wall push ups

40 seconden

Rest

30 seconden

inverted wall push ups

30 seconden

Rest

30 seconden

Set 9: 1 ronde

Step Ups

1 min 20 sec

Rest

40 seconden

Bulgarian Split Squats with Dumbbells

1 minuut

Rest

30 seconden

Set 10: 1 ronde

Dumbbell Front Raises

40 seconden

Rest

30 seconden

Dumbbell Front Raises

30 seconden

Rest

30 seconden

Set 11: 1 ronde

Straight Single Leg Floor Bridges With Weights On Hips

40 seconden

Rest

30 seconden

Straight Single Leg Floor Bridges With Weight On Hips

30 seconden

Rest

30 seconden

Set 12: 1 ronde

Dumbbell Lateral Shoulder Raises

40 seconden

Rest

30 seconden

Dumbbell Lateral Shoulder Raises

30 seconden

Rest

30 seconden

Set 13: 1 ronde

Sit Ups with Ball Zig Zags Or Weight

1 min 20 sec

Rest

40 seconden

Sit Ups with Ball Zig Zags

1 minuut

Rest

30 seconden

Set 14: 1 ronde

Dumbbell Rear Lateral Raises

40 seconden

Rest

40 seconden

Dumbbell Rear Lateral Raises

30 seconden

Rest

30 seconden

Set 15: 1 ronde

Leg Lifts

1 min 20 sec

Rest

40 seconden

Leg Lifts

1 minuut

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Total Workout A (Dumbbells)

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Upper Body

1 uur 11 min 29 sec, Gemiddeld

Work the Whole Body

23 min 30 sec, Gemiddeld

Topkeuze voor deze Workout

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