40 minutes cardio + Upper Body | Abs Workout

Incline DB Press

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)

Advertisements

40 minutes Interval Cardio + Lower Body Workout

Barbell Lateral Lunge

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)

 

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
Single Leg Glute Raise (r)  ** (see demo)**
Jumping Jacks      
Single Arm Lying DB Ext (l) to
Single Leg Glute Raise (l)  ** (see demo)**
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
Single Leg Glute Raise (r) ** (see demo)**
Jump Rope   
Single Arm Lying DB Extension (l)
to Single Leg Glute Raise (l) ** (see demo)**
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
Dumbbell Lunge To Standing Curl
Jumping Jacks
Plate Sumo Squat To Front Raise
Jumping Jacks
Single Arm Lying Dumbbell Extension (r) to Single Leg Glute Raise (r)
Jumping Jacks
Single Arm Lying Dumbbell Extension (l) to Single Leg Glute Raise (l)
Jumping Jacks
Dumbbell Pullover To Leg Raise 1 30 seconds Back/Abs
Jumping Jacks


ROUND 4 (1 set x 30 seconds each exercise in order listed)

Dumbbell Squat To Shoulder Press
Mountain Climbers
Dumbbell Lunge To Standing Curl
Mountain Climbers
Plate Sumo Squat To Front Raise
Mountain Climbers
Single Arm Lying Dumbbell Extension (r) to Single Leg Glute Raise (r)
Mountain Climbers
Single Arm Lying Dumbbell Extension (l) to Single Leg Glute Raise (l)
Mountain Climbers
Dumbbell Pullover To Leg Raise
Mountain Climbers


ROUND 5 (1 set x 30 seconds each exercise in order listed)

Dumbbell Squat To Shoulder Press
Bicycles
Dumbbell Lunge To Standing Curl
Bicycles
Plate Sumo Squat To Front Raise
Bicycles
Single Arm Lying Dumbbell Extension (r) to Single Leg Glute Raise (r)
Bicycles
Single Arm Lying Dumbbell Extension (l) to Single Leg Glute Raise (l)
Bicycles
Dumbbell Pullover To Leg Raise
Bicycles

40 minutes cardio + Upper Body | Abs Workout

 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)

 

40 minutes Interval Cardio + Lower Body Workout

Bench Step-Up

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)