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

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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)

 

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15 minute HIIT Treadmill Session + Chest & Back

Chest + Back Supersets (5 sets)

  • Body-Weight Dip | Close-Grip Chinup  (1 set x 10-15 reps)
  • DB Bench Press (12, 10, 8, 6, 5 reps) | Chin-up (10 reps)
  • Incline BB Bench Press (12, 10, 8, 8, 8 reps) | BB Bentover Row (10 reps)
  • DB Flye (10 reps) | Seated Cable Row (10 reps)

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30 minute Spin Cycle + Shoulders

Shoulders

  • Clean and Press (1 set x 20-30 reps)
  • Arnold Press (5 sets x 6 reps)
  • Bentover Lateral Raise (5 sets x 8-10 reps)
  • Side-Lying Lateral Raise (5 sets x 12 reps)
  • One-Arm Cable Lateral Raise (5 sets x 12 reps)
  • DB Alt Front Raise (3 sets x 12 reps each arm)

 

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10 minute HIIT Row Machine + Kettlebell AMRAP + Abs

Kettlebell AMRAP circuit

Directions: Complete as many rounds as possible (AMRAP) in 15 minutes only resting when needed.

  • Kettlebell Swing (15 reps)
  • Jump Squat (12 reps)
  • Goblet Squat (15 reps)

Abs

  • Ab Crunch (4 sets x 50-100 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness