40 minutes cardio + Upper Body | Abs Workout

30 minutes HIIT cardio + 10 minutes Steady State cardio

SUPERSET
EB Assisted Pullup  (3 sets x AMRAP)
EB Close Grip Standing Row  (3 sets x 1 minute)

SUPERSET
Standing BB Shoulder Press  (3 sets x 10-15 reps)
EB Lateral Raise  (3 sets x 1 minute)

SUPERSET
Incline Dumbbell Press  (3 sets x 10-15 reps)
EB Standing Chest Press  (3 sets x 1 minute)

SUPERSET
Dumbbell Spider Curl  (3 sets x 10-15 reps)
EB Standing Curl  (3 sets x 1 minute)

SUPERSET
Dumbbell Kickback  (3 sets x 10-15 reps)
EB Overhead Triceps Ext  (3 sets x 1 minute)

SUPERSET
Situp  (3 sets x 20 reps)
Plank Hold  (3 sets x 45 seconds)

**EB = Elastic Bands

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40 minutes Interval Cardio + Lower Body Workout

Lower Body
Dumbbell Squat  (4 sets x 10/10/10 drop set)

SUPERSET
Dumbbell Reverse Lunge  (4 sets x 10-15 reps)
Dumbbell Goblet Squat  (4 sets x 15 reps)

SUPERSET
Barbell Lateral Lunge  (3 sets x 15 reps each leg)
EB Lying Hamstring Curl  (3 sets x 20 reps)

SUPERSET
Barbell Squat Pulses  (4 sets x 45 seconds)
Plate Stiff Legged Deadlift  (4 sets x 15 reps)

Leg Press Calf Raise  (4 sets x 10 full-range/10 partial)

Barbell Squat Pulse

Barbell Squat Pulse

Total Body Cardio Acceleration

ROUND 1 (1 set x 30 seconds each exercise in order listed)
DB Squat To Shoulder Press
Jumping Jacks  
DB Lunge To Standing Curl
Jumping Jacks    
Plate Sumo Squat To Front Raise
Jumping Jacks     
Single Arm Lying DB Ext(r) to  **see below**
Single Leg Glute Raise (r)
Jumping Jacks      
Single Arm Lying DB Ext (l) to  **see below**
Single Leg Glute Raise (l)
Jumping Jacks     
DB Pullover To Leg Raise
Jumping Jacks      
 
ROUND 2 (1 set x 30 seconds each exercise in order listed)

DB Squat To Shoulder Press
Jump Rope  
DB Lunge To Standing Curl
Jump Rope      
Plate Sumo Squat To Front Raise
Jump Rope         
Single Arm Lying DB Ext (r) to **see below**
Single Leg Glute Raise (r)
Jump Rope   
Single Arm Lying DB Extension (l)  **see below**
to Single Leg Glute Raise (l)
Jump Rope    
DB Pullover To Leg Raise
Jump Rope   

ROUND 3 (1 set x 30 seconds each exercise in order listed)  
DB Squat To Shoulder Press
Jumping Jacks

Single Arm Lying DB Ext to Single Leg Glute Raise

40 minutes cardio + Upper Body | Abs Workout

T-Bar Row

30 minutes HIIT cardio + 10 minutes Steady State cardio

SUPERSET
Wide Grip Pulldown (3 sets x 10-15 reps)
Seated DB Lateral Raise (3 sets x 10-15 reps)

SUPERSET
T-Bar Row (3 sets x 10-15 reps)
Standing DB Front Raise (3 sets x 10-15 reps)

SUPERSET
Seated DB Shoulder Press (3 sets x 10-15 reps)
Seated Arnold Press (3 sets x 10-15 reps)

SUPERSET
Incline Bench Press (3 sets x 10-15 reps)
Barbell Curl 21s (3 sets x 7/7/7 reps)  **(see demo)**

SUPERSET
Cable Flye (3 sets x 10-15 reps)
Close Grip Pushup (3 sets x AMRAP)

SUPERSET
Exercise Ball Twisting Crunch (3 sets x 5 reps each side)
Exercise Ball Tuckup (3 sets x 10-15 reps)

T-Bar Row

40 minutes Interval Cardio + Lower Body Workout

Single Leg Glute Raise

Squat  (3 sets x 15 reps)

SUPERSET
Narrow Stance Leg Press  (3 sets x 15 reps)
Alternating Lunge Jump  (3 sets x 10 reps each leg)

SUPERSET
Barbell Walking Lunge  (3 sets x 12 reps each leg)
Jump Squat  (3 sets x 30 seconds)

SUPERSET
Single Leg Glute Raise  (4 sets x 15 reps each leg)
Bodyweight Bench Step-Up  (4 sets x 10 reps each leg)

Leg Extension  (3 sets x 10/10/10 drop set)