PF Rose

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Basic

Chest, Arms, and Back with core 17 exercises, 2 hrs 43 mins

Elliptical Training	1x0 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s
Stability Ball Plank	3x8 reps	rest: 60s
Stability Ball Oblique Curl	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s
Stability Ball Leg Lift	3x8 reps	rest: 60s
Stability Ball Hip Roll	3x8 reps	rest: 60s
Stability Ball Back Extension	3x8 reps	rest: 60s

HIIT Workout at home 7 exercises, 41 mins

Plank	3x8 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Bodyweight Side Lunge	3x8 reps	rest: 60s
Rocket Jump	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s

Legs and Glutes/abs 17 exercises, 2 hrs 39 mins

Indoor Cycling	1x0 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s
Stability Ball Leg Lift	3x8 reps	rest: 60s
Stability Ball Cross-Leg Crunch	3x8 reps	rest: 60s
Stability Ball Incline Ab Crunch	3x8 reps	rest: 60s