Get Pumped!

A huge compiled version of all my workouts. Each set targets different areas, in order: Core, Arms, Glutes, and ending with a High Intensity Full Body Blaster. Pro tips: don’t forget to add weight every three weeks, alternate workouts and don’t hit it too hard, and drink your protein shakes. And don’t overexert.

Exercises

Conjunto 1: 1 rodada

Squats

1 minuto

Flutter Kicks

1 minuto

Right Side Plank

30 segundos

Left Side Plank

30 segundos

Spiderman Planks

1 minuto

Bird Dog

45 segundos

Modified Boat Pose

20 segundos

Elbow Plank

40 segundos

Russian Twists

1 minuto

Rest

1 minuto

Conjunto 2: 1 rodada

Push-Ups

30 segundos

Bicep Curls

1 minuto

Alternating Hammer Curls

1 minuto

Tricep Dips

1 minuto

Tricep Extensions

1 minuto

Push-Ups on Stability Ball

1 minuto

Dumbbell Rear Lateral Raises

40 segundos

Rest

1 minuto

Conjunto 3: 1 rodada

Dumbbell Lunges

1 minuto

Weighted Wide Squats

1 min 15 segs

Split Squat Hops

1 minuto

Hip Raises with Dumbbells

1 minuto

Mountain Climbers

1 minuto

Rest

1 minuto

Conjunto 4: 1 rodada

Jumping Jacks

30 segundos

Wall Sit

30 segundos

Push-Ups

30 segundos

Lotus Crunches

30 segundos

Burpees

40 segundos

Chair Tricep Dips

30 segundos

Plank

30 segundos

High Knees

30 segundos

Jumping Lunges

30 segundos

Treinos Relacionados

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25 mins 45 segs, Intenso

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33 mins 36 segs, Intenso

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48 minutos, Intenso

Full Body Blast

30 minutos, Moderado

Strength Workout

9 minutos, Intenso

Complete Full Body Workout

30 minutos, Intenso

Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Treinos com o mesmo Equipamento

AI DAY 2 & 5

25 mins 2 segs, Moderado

GF5 DAY (1) Gymprofit CHEST, ARMS

31 mins 20 segs, Moderado

Balance And Strength 2

30 minutos, Iniciante

Home Resistance Plan

32 mins 30 segs, Moderado

Tuesday Upper Body Fun

34 mins 5 segs, Intenso

Moderate Weight Loss

18 minutos, Moderado