Get Pumped!

A huge compiled version of all my workouts. Each set targets different areas, in order: Core, Arms, Glutes, and ending with a High Intensity Full Body Blaster. Pro tips: don’t forget to add weight every three weeks, alternate workouts and don’t hit it too hard, and drink your protein shakes. And don’t overexert.

Exercises

Serie 1: 1 ronda

Squats

1 minuto

Flutter Kicks

1 minuto

Right Side Plank

30 segundos

Left Side Plank

30 segundos

Spiderman Planks

1 minuto

Bird Dog

45 segundos

Modified Boat Pose

20 segundos

Elbow Plank

40 segundos

Russian Twists

1 minuto

Rest

1 minuto

Serie 2: 1 ronda

Push-Ups

30 segundos

Bicep Curls

1 minuto

Alternating Hammer Curls

1 minuto

Tricep Dips

1 minuto

Tricep Extensions

1 minuto

Push-Ups on Stability Ball

1 minuto

Dumbbell Rear Lateral Raises

40 segundos

Rest

1 minuto

Serie 3: 1 ronda

Dumbbell Lunges

1 minuto

Weighted Wide Squats

1 minuto 15 segundos

Split Squat Hops

1 minuto

Hip Raises with Dumbbells

1 minuto

Mountain Climbers

1 minuto

Rest

1 minuto

Serie 4: 1 ronda

Jumping Jacks

30 segundos

Wall Sit

30 segundos

Push-Ups

30 segundos

Lotus Crunches

30 segundos

Burpees

40 segundos

Chair Tricep Dips

30 segundos

Plank

30 segundos

High Knees

30 segundos

Jumping Lunges

30 segundos

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Elección Principal para este Entrenamiento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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