By Myworkouts
Advanced (3+ years) | |
39 minutes/day | 5 days/week | |
Build Muscle, Gain Strength, Fat Loss, Increase Stamina | |
Bodyweight, Smith Machine, Suspension (TRX), Handle Resistance Bands, 2 x Dumbbell, 2 x Kettlebell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Push-up | 4 rounds | 30s | 10s | |
1B.Hand Stand Push-Up | 4 rounds | 30s | 10s | |
1C.Diamond Pushup | 4 rounds | 30s | 10s | |
1D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Rear Delt Press Up | 4 rounds | 30s | 10s | |
2B.Triceps Press See Exercise Notes | 4 rounds | 30s | 10s | |
2C.Dead Stop Push Up | 4 rounds | 30s | 10s | |
2D.Floor I Raise See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Plank Tricep Extension | 4 rounds | 30s | 10s | |
3B.Pike Push Up on Floor | 4 rounds | 30s | 10s | |
3C.Rear Delt Press Up | 4 rounds | 30s | 10s | |
3D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Snow Angel | 4 rounds | 30s | 10s | |
1B.Underhand Inverted Row | 4 rounds | 30s | 10s | |
1C.Cat Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Lying Cactus Arm | 4 rounds | 30s | 10s | |
2B.Suspension Twisting One Arm Row | 4 rounds | 30s | 10s | |
2C.Kneeling Spine Wave See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Bent Over Y-W | 4 rounds | 30s | 10s | |
3B.TRX Scarecrow | 4 rounds | 30s | 10s | |
3C.Floor Lat Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kneeling Jumps | 4 rounds | 30s | 10s | |
1B.Bodyweight Squat | 4 rounds | 30s | 10s | |
1C.Bodyweight Lunge | 4 rounds | 30s | 10s | |
1D.Knee To Chest See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Bodyweight Alternating Side Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Single Leg Bodyweight Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
2C.Floor Calf Raise | 4 rounds | 30s | 10s | |
2D.Squat Pulse Jumps See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Bodyweight Reverse Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Bodyweight Walking Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
3C.Split Jacks | 4 rounds | 30s | 10s | |
3D.Floor Calf Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Plyometric Push Up | 4 rounds | 30s | 10s | |
1B.Push Up With Alternate Leg Raise | 4 rounds | 30s | 10s | |
1C.Plank to Extension | 4 rounds | 30s | 10s | |
1D.Static Pectorals Stretch | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Push Up Pulses | 4 rounds | 30s | 10s | |
2C.Push Up with Knee Drive | 4 rounds | 30s | 10s | |
2D.Tricep Side Stretch | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Grappler Push Up | 4 rounds | 30s | 10s | |
3B.Curtsy Lunge | 4 rounds | 30s | 10s | |
3C.Dive Bomber Push-Up | 4 rounds | 30s | 10s | |
3D.One-Arm Doorway Stretch | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Scissors Jump See Exercise Notes | 4 rounds | 30s | 10s | |
4B.Underhand Push-up | 4 rounds | 30s | 10s | |
4C.Scapula Push-Ups | 4 rounds | 30s | 10s | |
4D.Shoulder Stretch (Cross Body) See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Single Leg Stiff-leg Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
2B.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Prone Hip Extension See Exercise Notes | 4 rounds | 30s | 10s | |
3B.TRX Face Pull to Row | 4 rounds | 30s | 10s | |
3C.Back (Lower) Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Double Kettlebell Clean | 4 rounds | 30s | 10s | |
4B.Cobra to Pike See Exercise Notes | 4 rounds | 30s | 10s |
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