Total: 3 days

Day 1

Day 2

Day 3

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Routine name

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Routine description

Routine detail

Workout 1

Est. 25 min

12 exercises

Prisoner Squat Demonstration

Prisoner Squat

Set

Reps

Rest

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

Set

Reps

Rest

Push-Up Demonstration

Push-Up

Set

Reps

Rest

Air Bike Demonstration

Air Bike

Set

Reps

Rest

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

Set

Weight (lbs)

Reps

Rest

Dumbbell Lunge Demonstration

Dumbbell Lunge

Set

Weight (lbs)

Reps

Rest

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

Set

Reps

Duration

Rest

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

Set

Weight (lbs)

Reps

Rest

Mountain Climber Demonstration

Mountain Climber

Set

Reps

Rest

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

Set

Reps

Duration

Rest

Kettlebell Thruster Demonstration

Kettlebell Thruster

Set

Weight (lbs)

Reps

Rest

Jump Squat Demonstration

Jump Squat

Set

Reps

Rest

Workout 2

Est. 43 min

13 exercises

Jump Rope Demonstration

Jump Rope

Set

Duration

Rest

World's Greatest Stretch Demonstration

World's Greatest Stretch

Set

Reps

Duration

Rest

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

Set

Reps

Rest

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

Set

Reps

Rest

Jump Rope Demonstration

Jump Rope

Set

Duration

Rest

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

Set

Reps

Rest

Machine Inverted Row Demonstration

Machine Inverted Row

Set

Reps

Rest

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

Set

Reps

Rest

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

Set

Weight (lbs)

Reps

Rest

Dumbbell Hammer Shoulder Press Demonstration

Dumbbell Hammer Shoulder Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

Set

Weight (lbs)

Reps

Rest

Weighted Bench Dip Demonstration

Weighted Bench Dip

Set

Weight (lbs)

Reps

Rest

Jump Rope Demonstration

Jump Rope

Set

Duration

Rest

Workout 3

Est. 15 min

14 exercises

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

Set

Reps

Rest

Scorpion Demonstration

Scorpion

Set

Reps

Duration

Rest

Glute Kickback Demonstration

Glute Kickback

Set

Reps

Rest

Downward Facing Dog Demonstration

Downward Facing Dog

Set

Reps

Duration

Rest

Prisoner Squat Demonstration

Prisoner Squat

Set

Reps

Rest

Mountain Climber Demonstration

Mountain Climber

Set

Reps

Rest

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

Set

Weight (lbs)

Reps

Rest

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

Set

Weight (lbs)

Reps

Rest

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

Set

Reps

Rest

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

Set

Weight (lbs)

Reps

Rest

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

Set

Weight (lbs)

Reps

Rest

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

Set

Weight (lbs)

Reps

Rest

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

Set

Weight (lbs)

Reps

Rest

Jump Squat Demonstration

Jump Squat

Set

Reps

Rest

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All Exercises

Barbell Bench Press

Chest

Barbell Bench Press Demonstration
Cable Lat Pulldown (Wide Grip)

Back

Cable Lat Pulldown (Wide Grip) Demonstration
Dumbbell Lateral Raise

Shoulders

Dumbbell Lateral Raise Demonstration
Machine Leg Extension

Upper Legs

Machine Leg Extension Demonstration
Dumbbell Incline Bench Press

Chest

Dumbbell Incline Bench Press Demonstration
Cable Seated Row

Back

Cable Seated Row Demonstration
Cable Tricep Pushdown (Rope)

Triceps

Cable Tricep Pushdown (Rope) Demonstration
Machine Fly

Chest

Machine Fly Demonstration
Dumbbell Bench Press

Chest

Dumbbell Bench Press Demonstration
Barbell Squat

Upper Legs

Barbell Squat Demonstration
Dumbbell Seated Shoulder Press

Shoulders

Dumbbell Seated Shoulder Press Demonstration
Machine Leg Press

Upper Legs

Machine Leg Press Demonstration
Walking

Cardio

Walking Demonstration
Dumbbell Alternating Bicep Curl

Biceps

Dumbbell Alternating Bicep Curl Demonstration
Machine Seated Leg Curl

Upper Legs

Machine Seated Leg Curl Demonstration
Dumbbell One-Arm Row

Back

Dumbbell One-Arm Row Demonstration
Barbell Incline Bench Press

Chest

Barbell Incline Bench Press Demonstration
Pull-Up

Back

Pull-Up Demonstration
Barbell Bent-Over Row

Back

Barbell Bent-Over Row Demonstration
Barbell Curl

Biceps

Barbell Curl Demonstration
Barbell Deadlift

Back

Barbell Deadlift Demonstration
Machine Leg Curl (Prone)

Upper Legs

Machine Leg Curl (Prone) Demonstration
Machine Seated Row

Back

Machine Seated Row Demonstration
Dumbbell Alternating Hammer Curl

Biceps

Dumbbell Alternating Hammer Curl Demonstration
Machine Shoulder Press

Shoulders

Machine Shoulder Press Demonstration
Cable Rope Face Pull

Back

Cable Rope Face Pull Demonstration
Cable Tricep Pushdown (V-Bar)

Triceps

Cable Tricep Pushdown (V-Bar) Demonstration
Machine Hip Abduction

Upper Legs

Machine Hip Abduction Demonstration
Dip

Triceps

Dip Demonstration
Cable Rope Overhead Tricep Extension

Triceps

Cable Rope Overhead Tricep Extension Demonstration
Dumbbell Fly

Chest

Dumbbell Fly Demonstration
Machine Incline Chest Press

Chest

Machine Incline Chest Press Demonstration
Push-Up

Chest

Push-Up Demonstration
Dumbbell Incline Curl

Biceps

Dumbbell Incline Curl Demonstration
Machine Reverse Fly

Shoulders

Machine Reverse Fly Demonstration
Machine Bench Press

Chest

Machine Bench Press Demonstration
Dumbbell Tricep Extension

Triceps

Dumbbell Tricep Extension Demonstration
Plank

Abs

Plank Demonstration
Machine Hip Adduction

Upper Legs

Machine Hip Adduction Demonstration
Dumbbell Shoulder Shrug

Back

Dumbbell Shoulder Shrug Demonstration
Cable Lateral Raise

Shoulders

Cable Lateral Raise Demonstration
Barbell Romanian Deadlift

Upper Legs

Barbell Romanian Deadlift Demonstration
Cable Bicep Curl

Biceps

Cable Bicep Curl Demonstration
Machine Ab Crunch

Abs

Machine Ab Crunch Demonstration
Machine Seated Calf Raise

Lower Legs

Machine Seated Calf Raise Demonstration
Running

Cardio

Running Demonstration
Barbell Hip Thrust

Glutes

Barbell Hip Thrust Demonstration
Dumbbell Hammer Curl

Forearms

Dumbbell Hammer Curl Demonstration
Machine Calf Raise

Lower Legs

Machine Calf Raise Demonstration
EZ Bar Curl

Biceps

EZ Bar Curl Demonstration