By Chris Stone
Intermediate (2-3 years) | |
41 minutes/day | 4 days/week | 3 weeks | |
Gain Strength | |
Jump Rope, 1 x Dumbbell, 45 Degree Leg Press Machine, Suspension (TRX), 2 x Dumbbell, Box, 1 x Kettlebell, BOSU Ball, Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Jump Rope: Basic Hop | 4 sets | 2 min | 60s | |
2.Goblet Squat | 4 sets | 12 reps | 60s | |
3.Goblet Side Lunge | 4 sets | 12 reps | 60s | |
4.One Leg 45 Degree Calf Raise | 4 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Suspension Squat Jump | 4 sets | 30s | 60s | |
2.Dumbbell Step-Up | 4 sets | 12 reps | 60s | |
3.Romanian Deadlift with Kettlebell | 4 sets | 12 reps | 60s | |
4.BOSU Ball Single-Leg Balance | 4 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | |
1.Jump Rope: Basic Hop | 4 sets | 2 min | 60s | |
2.Goblet Squat | 4 sets | 12 reps | 120s | |
3.Walking Dumbbell Lunge | 4 sets | 12 reps | 60s | |
4.Single Leg Forward Hops | 4 sets | 6 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Sled 45 Degree Calf Press | 4 sets | 12 reps | 60s | |
2.Dumbbell Step-Up | 4 sets | 12 reps | 60s | |
3.Suspension Single Leg Squat | 4 sets | 12 reps | 60s | |
4.BOSU Ball Single-Leg Balance See Exercise Notes | 4 sets | 30 reps | 60s |
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