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WORKOUT
WORKOUT LIBRARY
Welcome to this week's workout. Before you start your workout make sure to perform the warm-up and to take the recommended supplements. Look through the workout library for other workouts.
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WARM-UP
Complete this warm-up before starting any of the workouts below. Perform each exercise once for 30 seconds. Use the timer above.
Exercise | Sets | Duration |
|---|---|---|
Knee Hugs | 1 | 30s |
Butt Kicks | 1 | 30s |
Cradles | 1 | 30s |
Good Mornings | 1 | 30s |
Lunges | 1 | 30s |
Jumping Jacks | 1 | 30s |
Arm Circles | 1 | 30s |
Half Groiners w/Rotation | 1 | 30s |
AMRAP
EXERCISE | Sets | Reps |
|---|---|---|
After completing the warm-up, complete this 10 Minute AMRAP. Perform as many rounds as you can with the 10 minutes. Use the timer above.
CIRCUIT
Heading 2
EXERCISE
SETS
REPS
Jump Squat
5
45s
15s
Flutter Kick
5
45s
15s
Plank Hold
5
45s
15s
Deadbug
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Chest Press
5
45s
15s
Chest Flys
5
45s
15s
Atomic Push-Ups
5
45s
15s
Side Plank R
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
High Knee
5
45s
15s
Quick Feet
5
45s
15s
Jumping Lunge
5
45s
15s
Frogger
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Glute Marches
5
45s
15s
Plank Jacks
5
45s
15s
Side Plank Crunch R
5
45s
15s
Side Plank Crunch L
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Farmer's O.H. Carry
5
45s
15s
Woodchop Right
5
45s
15s
Woodchop Left
5
45s
15s
Band Pull-A-Part
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Bent Rows
5
45s
15s
Walkout w/Push-Ups
5
45s
15s
Pull-Over
5
45s
15s
Dumbbell Flys
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Ice Skater
5
45s
15s
High Knee
5
45s
15s
Half Groiner
5
45s
15s
Jumping Jacks
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Farmer's Carry
5
45s
15s
Windmill Right
5
45s
15s
Windmill Left
5
45s
15s
Band Pull-A-Part
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Overhead Presses
5
45s
15s
Bicep Curls
5
45s
15s
Overhead Tricep Extensions
5
45s
15s
Front/Lateral Raises
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Jump Squat
5
45s
15s
V-Up
5
45s
15s
Wall Sit
5
45s
15s
Plank Hold
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Bent Row
5
45s
15s
Shoulder Press
5
45s
15s
Lateral Lunge
5
45s
15s
Wall Sit
5
45s
15s
Heading 2
EXERCISE
SETS
REPS
Chest Press
5
45s
15s
Negative Push-Ups
5
45s
15s
Dips
5
45s
15s
Dumbbell Flys
5
45s
15s
After completing the warm-up, complete this circuit by performing 5 rounds. Each exercise is 45 seconds of work with 15 seconds of rest. Use the timer above.
Exercise | Sets | Duration |
|---|---|---|
Knee Hugs | 1 | 30s |
Butt Kicks | 1 | 30s |
Cradles | 1 | 30s |
Good Mornings | 1 | 30s |
Lunges | 1 | 30s |
Jumping Jacks | 1 | 30s |
Arm Circles | 1 | 30s |
Half Groiners w/Rotation | 1 | 30s |
Complete this warm-up before starting any of the workouts below. Perform each exercise once for 30 seconds. Use the timer above.
After completing the warm-up, complete this 10 Minute AMRAP. Perform as many rounds as you can with the 10 minutes. Use the timer above.
TABATA
EXERCISE
SETS
REPS
Heading 2
Jump Squat
5
15s
45s
Flutter Kick
5
Plank Hold
5
Deadbug
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Chest Press
5
15s
45s
Chest Flys
5
Atomic Push-Ups
5
Side Plank R
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
High Knee
5
15s
45s
Quick Feet
5
Jumping Lunge
5
Frogger
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Glute Marches
5
15s
45s
Plank Jacks
5
Side Plank Crunch R
5
Side Plank Crunch L
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Farmer's O.H. Carry
5
15s
45s
Woodchop Right
5
Woodchop Left
5
Band Pull-A-Part
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Bent Rows
5
15s
45s
Walkout w/Push-Ups
5
Pull-Over
5
Dumbbell Flys
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Ice Skater
5
15s
45s
High Knee
5
Half Groiner
5
Jumping Jacks
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Farmer's Carry
5
15s
45s
Windmill Right
5
Windmill Left
5
Band Pull-A-Part
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Overhead Presses
5
15s
45s
Bicep Curls
5
Overhead Tricep Extensions
5
Front/Lateral Raises
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Jump Squat
5
15s
45s
V-Up
5
Wall Sit
5
Plank Hold
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Bent Row
5
15s
45s
Shoulder Press
5
Lateral Lunge
5
Wall Sit
5
45s
45s
45s
15s
15s
15s
EXERCISE
SETS
REPS
Heading 2
Chest Press
5
15s
45s
Negative Push-Ups
5
Dips
5
Dumbbell Flys
5
45s
45s
45s
15s
15s
15s
After completing the warm-up, complete this Tabata workout by completing 8 rounds of each exercise. Each exercise is 20 seconds of work with 10 seconds of rest. Use the timer above.
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