Interval Training + Biceps + Abs Workout

Biceps + Abs Workout

  • DB Curl (3 sets x 12-15 reps)
  • DB Hammer Curl (3 sets x 10 reps)
  • Jumping Jacks w/ DB Shoulder Press (3 sets x 25 reps)
  • Zottman Curl (3 sets x 10 reps)
  • Jumping Jacks w/ DB Flye (3 sets x 25 reps)
  • DB Concentration Curl (3 sets x 10-12 reps)
  • DB Popeye Curl (3 sets x 20 reps)
  • Oblique Twist w/ DB Crossbody Punch (3 sets x 25 reps each)

Follow me on:  @Sirrom_Fitness @SirromFitness

20 minute HIIT Row Machine Session + Legs

Legs

  • Reverse Lunge warm-up (4 sets x 20 reps)
  • Hack Squat (4 sets x 15 reps)
  • Squat Machine Calf Raises (4 sets x 25 reps)
  • Leg Extensions (4 sets x 10-15 reps)
  • Leg Curls (4 sets x 20 reps)
  • Hip Thrust (3 sets x 15 reps)
  • Single-leg Step Up (1 set x AMRAP)

Follow me on:  @Sirrom_Fitness @SirromFitness

30 minute Cardio + Total Body Workout

Total Body Workout

  • Hex Bar Shoulder Press (5 sets x reps: 12, 12, 10, AMRAP x 2)
  • Hex Bar Deadlift (4 sets x 10 reps)
  • Hex Bar Pulse Squat (4 sets x 10 reps)
  • Plate Curl (3 sets x 10-12 reps)
  • DB Reverse Grip Chest Press(3 sets x 12 reps)
  • Kettlebell Wide Stance Squat w/ Glute Squeeze (3 sets x 25 reps)
  • DB Tricep Kickback (3 sets x 10 reps)
  • DB Side Bends superset w/ DB Sit Ups (3 sets x 25 reps each)

Plate Curl

Follow me on:  @Sirrom_Fitness @SirromFitness

15 minute HIIT Row Machine Session + Legs

Legs

  • Weighted Reverse Lunge superset w/ Squat  (4 sets x 5 reps each leg)
  • 360 Kettlebell High-Knee Toe Tap (4 sets x 50 reps each leg)
  • Alt Kettlebell Swing (3 sets x 15 reps)

 

Follow me on:  @Sirrom_Fitness @SirromFitness