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

Allenamenti correlati

Full Body Workout

25 min 45 sec, Intenso

Body Blast 3

33 min 36 sec, Intenso

Full Body Workout

48 minuti, Intenso

Full Body Blast

30 minuti, Moderato

Strength Workout

9 minuti, Intenso

Complete Full Body Workout

30 minuti, Intenso

Scelta Top per questo Allenamento

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.

Buy Now

Allenamenti con lo stesso attrezzatura

AI DAY 2 & 5

25 min 2 sec, Moderato

GF5 DAY (1) Gymprofit CHEST, ARMS

31 min 20 sec, Moderato

Balance And Strength 2

30 minuti, Principiante

Home Resistance Plan

32 min 30 sec, Moderato

Tuesday Upper Body Fun

34 min 5 sec, Intenso

Moderate Weight Loss

18 minuti, Moderato