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Build strength while slimming down! To build strength, you'll do an upper/lower body/abs & core split that uses supersets, and to burn fat, you'll do bootcamp-style exercises at the end of each split day and as a stand-alone day. Workouts are meant to be cycled through in a 5-day pattern, with one rest day every five days. Warm-up included in each workout.
Prisoner Squat
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3x10 reps |
rest: 0s
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Glute Kickback
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3x12 reps |
rest: 0s
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One Leg Kickback
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3x15 reps |
rest: 60s
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Dumbbell Squat
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3x12 reps |
rest: 45s
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Barbell Romanian Deadlift
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3x12 reps |
rest: 45s
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Dumbbell Step Ups
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3x12 reps |
rest: 30s
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Kneeling Leg Curl
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3x12 reps |
rest: 45s
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Freehand Jump Squat
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3x12 reps |
rest: 10s
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Mountain Climbers
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3x10 reps |
rest: 30s
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Jump Rope
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1x0 reps |
rest: 1s
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Walking
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1x0 reps |
rest: 10s
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Dumbbell Bench Press
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3x12 reps |
rest: 15s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 45s
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Dumbbell Incline Fly
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3x12 reps |
rest: 10s
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Dumbbell Standing Triceps Extension
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3x12 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 10s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 45s
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Freehand Jump Squat
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3x10 reps |
rest: 10s
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Plank to push-up
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3x10 reps |
rest: 10s
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Scissors Jump
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3x10 reps |
rest: 60s
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Cobra
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3x10 reps |
rest: 10s
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Leg Pull In
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3x12 reps |
rest: 5s
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Alternate Heel Touchers
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3x12 reps |
rest: 10s
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Exercise Ball Hip Thrust Bridge
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3x10 reps |
rest: 10s
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Exercise Ball Crunch
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3x10 reps |
rest: 60s
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Air Bike
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3x12 reps |
rest: 30s
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Leg Raise
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3x12 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 10s
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Side Bridge
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3x10 reps |
rest: 10s
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Side Bridge
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3x10 reps |
rest: 60s
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Prisoner Squat
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3x10 reps |
rest: 0s
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Bent Knee Hip Raise
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3x10 reps |
rest: 0s
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Glute Kickback
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3x10 reps |
rest: 0s
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Bodyweight Lunge
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3x10 reps |
rest: 0s
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Bodyweight Side Lunge
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3x10 reps |
rest: 0s
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Rear Bodyweight Lunge
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3x10 reps |
rest: 0s
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Push Up
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3x10 reps |
rest: 60s
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Exercise Ball Crunch
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3x10 reps |
rest: 15s
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Mountain Climbers
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3x10 reps |
rest: 15s
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Air Bike
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3x10 reps |
rest: 15s
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Cobra
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3x10 reps |
rest: 45s
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