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

Set 1: 1 round

Squats

1 minuto

Flutter Kicks

1 minuto

Right Side Plank

30 secondi

Left Side Plank

30 secondi

Spiderman Planks

1 minuto

Bird Dog

45 secondi

Modified Boat Pose

20 secondi

Elbow Plank

40 secondi

Russian Twists

1 minuto

Rest

1 minuto

Set 2: 1 round

Push-Ups

30 secondi

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 secondi

Rest

1 minuto

Set 3: 1 round

Dumbbell Lunges

1 minuto

Weighted Wide Squats

1 min 15 sec

Split Squat Hops

1 minuto

Hip Raises with Dumbbells

1 minuto

Mountain Climbers

1 minuto

Rest

1 minuto

Set 4: 1 round

Jumping Jacks

30 secondi

Wall Sit

30 secondi

Push-Ups

30 secondi

Lotus Crunches

30 secondi

Burpees

40 secondi

Chair Tricep Dips

30 secondi

Plank

30 secondi

High Knees

30 secondi

Jumping Lunges

30 secondi

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Total Body Workout

36 min 54 sec, Moderato

Scelta Top per questo Allenamento

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