By Chris Davis
Intermediate (2-3 years) | |
98 minutes/day | 4 days/week | |
Tone Body, Fat Loss, Build Muscle, Increase Stamina, Lose Weight | |
2 x Dumbbell, Bodyweight, Exercise Ball, Lat Pulldown Cable Machine, Lat Pulldown Bar, Medicine Ball, Rowing Machine, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Rope Cable Machine, Straight Bar Attachment Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
1A.Dumbbell Squat | 3-4 rounds | 15 reps | 0s | |
1B.Dumbbell Reverse Lunge | 3-4 rounds | 15 reps | 0s | |
1C.Ice Skater | 3-4 rounds | 15 reps | 0s | |
1D.Dumbbell Side Lunge | 3-4 rounds | 15 reps | 0s | |
1E.Ball Leg Curl | 3-4 rounds | 15 reps | 0s | |
1F.Cable Pulldown | 3-4 rounds | 15 reps | 0s | |
1G.Bent Over Two-Dumbbell Row | 3-4 rounds | 15 reps | 0s | |
1H.Standing Dumbbell Biceps Curl | 3-4 rounds | 15 reps | 0s | |
1I.Crunches | 3-4 rounds | 25 reps | 0s | |
1J.Reverse Crunch | 3-4 rounds | 25 reps | 0s | |
1K.Catch and Overhead Throw | 3-4 rounds | 15 reps | 0s | |
1L.Mountain Climber | 3-4 rounds | 60s | 0s | |
1M.Plank | 3-4 rounds | 90s | 0s | |
1N.Rowing, Stationary See Exercise Notes | 3-4 rounds | 15 min | 60s |
Tuesday/Thursday Workout
Tuesday/Thursday’s workout focus is on Kylie’s chest, shoulders, arms and abs.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
1A.Dumbbell Bench Press | 3-4 rounds | 10-15 reps | 0s | |
1B.Dumbbell Flyes | 3-4 rounds | 10-15 reps | 0s | |
1C.Cable Woodchop | 3-4 rounds | 10-15 reps | 0s | |
1D.Seated Dumbbell Shoulder Press | 3-4 rounds | 10-15 reps | 0s | |
1E.Dumbbell Lateral Raise | 3-4 rounds | 10-15 reps | 0s | |
1F.Standing Dumbbell Biceps Curl | 3-4 rounds | 10-15 reps | 0s | |
1G.Cable Tricep Extension | 3-4 rounds | 10-15 reps | 0s | |
1H.Catch and Overhead Throw | 3-4 rounds | 25 reps | 0s | |
1I.Bicycle Crunch | 3-4 rounds | 25 reps | 0s | |
1J.Reverse Crunch | 3-4 rounds | 25 reps | 0s | |
1K.Plank Leg Raise | 3-4 rounds | 90s | 0s | |
1L.Dumbbell Side Bend See Exercise Notes | 3-4 rounds | 15 reps | 0s | |
1M.Mountain Climber | 3-4 rounds | 60s | 0s | |
1N.Rowing, Stationary | 3-4 rounds | 15 min | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
1A.Dumbbell Squat | 3-4 rounds | 15 reps | 0s | |
1B.Dumbbell Reverse Lunge | 3-4 rounds | 15 reps | 0s | |
1C.Ice Skater | 3-4 rounds | 15 reps | 0s | |
1D.Dumbbell Side Lunge | 3-4 rounds | 15 reps | 0s | |
1E.Ball Leg Curl | 3-4 rounds | 15 reps | 0s | |
1F.Cable Pulldown | 3-4 rounds | 15 reps | 0s | |
1G.Bent Over Two-Dumbbell Row | 3-4 rounds | 15 reps | 0s | |
1H.Standing Dumbbell Biceps Curl | 3-4 rounds | 15 reps | 0s | |
1I.Crunches | 3-4 rounds | 25 reps | 0s | |
1J.Reverse Crunch | 3-4 rounds | 25 reps | 0s | |
1K.Catch and Overhead Throw | 3-4 rounds | 15 reps | 0s | |
1L.Mountain Climber | 3-4 rounds | 60s | 0s | |
1M.Plank | 3-4 rounds | 90s | 0s | |
1N.Rowing, Stationary See Exercise Notes | 3-4 rounds | 15 min | 60s |
Tuesday/Thursday Workout
Tuesday/Thursday’s workout focus is on Kylie’s chest, shoulders, arms and abs.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
1A.Dumbbell Bench Press | 3-4 rounds | 10-15 reps | 0s | |
1B.Dumbbell Flyes | 3-4 rounds | 10-15 reps | 0s | |
1C.Cable Woodchop | 3-4 rounds | 10-15 reps | 0s | |
1D.Seated Dumbbell Shoulder Press | 3-4 rounds | 10-15 reps | 0s | |
1E.Dumbbell Lateral Raise | 3-4 rounds | 10-15 reps | 0s | |
1F.Standing Dumbbell Biceps Curl | 3-4 rounds | 10-15 reps | 0s | |
1G.Cable Tricep Extension | 3-4 rounds | 10-15 reps | 0s | |
1H.Catch and Overhead Throw | 3-4 rounds | 25 reps | 0s | |
1I.Bicycle Crunch | 3-4 rounds | 25 reps | 0s | |
1J.Reverse Crunch | 3-4 rounds | 25 reps | 0s | |
1K.Plank Leg Raise | 3-4 rounds | 90s | 0s | |
1L.Dumbbell Side Bend See Exercise Notes | 3-4 rounds | 15 reps | 0s | |
1M.Mountain Climber | 3-4 rounds | 60s | 0s | |
1N.Rowing, Stationary | 3-4 rounds | 15 min | 60s |
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