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free of weights training

Kareemzaks

Jul 24th 2019

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free of weights training

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Cardio based training for losing extra fats in the core and chest suitable for the beginners and intermediate levels and you can make it at home.

Day 1
Day 2
Day 3
Day 4

Workout 1 10 exercises, 42 mins

	Bodyweight Lunge	3x12 reps	rest: 30s
	Prisoner Squat	3x12 reps	rest: 0s
	Jump Squat	3x12 reps	rest: 30s
	Barbell Standing Calf Raise	3x12 reps	rest: 0s
	Push-Up	3x10 reps	rest: 30s
	Tricep Push-Up	3x5 reps	rest: 30s
	Push-Up (Wide Hand)	3x7 reps	rest: 30s
	Clap Push-Up	3x5 reps	rest: 30s
	Push-Up to Side Plank	3x10 reps	rest: 10s
	Plyo Push-Up	3x5 reps	rest: 30s

Workout 2 11 exercises, 1 hr 19 mins

	Jump Rope	1x0 reps	rest: 20s
	Split Jump	4x10 reps	rest: 30s
	Split Jump	4x10 reps	rest: 30s
	Weighted Tricep Dip	3x12 reps	rest: 60s
	Superman	4x10 reps	rest: 10s
	Machine Assisted Pull-Up	3x12 reps	rest: 60s
	Assisted Hyperextension	4x15 reps	rest: 0s
	Back Extension (Prone)	4x10 reps	rest: 10s
	Plank	3x10 reps	rest: 30s
	Weight Plate Russian Twist	3x15 reps	rest: 30s
	Weight Plate Front Raise	4x12 reps	rest: 0s

Workout 3 10 exercises, 1 hr 33 mins

	Treadmill Running	1x0 reps	rest: 25s
	Jump Rope	1x0 reps	rest: 15s
	Air Bike	4x15 reps	rest: 0s
	Leg Raise	4x15 reps	rest: 0s
	Oblique Crunch	4x10 reps	rest: 30s
	Dumbbell Side Bend	4x25 reps	rest: 30s
	Jackknife Sit-Up	4x12 reps	rest: 0s
	Alternating Heel Touch	4x12 reps	rest: 30s
	Bench Leg Pull-In	3x20 reps	rest: 30s
	Weighted Trunk Rotation	3x20 reps	rest: 0s

losing side fats 9 exercises, 1 hr 28 mins

	Plank	4x10 reps	rest: 0s
	Cross Body Crunch	4x15 reps	rest: 30s
	Side Plank	4x10 reps	rest: 0s
	Leg Raise	4x15 reps	rest: 30s
	Weight Plate Russian Twist	4x20 reps	rest: 20s
	Jump Squat	4x15 reps	rest: 20s
	Bodyweight Lunge	4x12 reps	rest: 0s
	Jump Rope	1x0 reps	rest: 20s
	Elliptical Training	1x10 reps	rest: 25s

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