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

Seria 1: 1 runda

Squats

1 minuta

Flutter Kicks

1 minuta

Right Side Plank

30 sekundy

Left Side Plank

30 sekundy

Spiderman Planks

1 minuta

Bird Dog

45 sekundy

Modified Boat Pose

20 sekundy

Elbow Plank

40 sekundy

Russian Twists

1 minuta

Rest

1 minuta

Seria 2: 1 runda

Push-Ups

30 sekundy

Bicep Curls

1 minuta

Alternating Hammer Curls

1 minuta

Tricep Dips

1 minuta

Tricep Extensions

1 minuta

Push-Ups on Stability Ball

1 minuta

Dumbbell Rear Lateral Raises

40 sekundy

Rest

1 minuta

Seria 3: 1 runda

Dumbbell Lunges

1 minuta

Weighted Wide Squats

1 min 15 sek

Split Squat Hops

1 minuta

Hip Raises with Dumbbells

1 minuta

Mountain Climbers

1 minuta

Rest

1 minuta

Seria 4: 1 runda

Jumping Jacks

30 sekundy

Wall Sit

30 sekundy

Push-Ups

30 sekundy

Lotus Crunches

30 sekundy

Burpees

40 sekundy

Chair Tricep Dips

30 sekundy

Plank

30 sekundy

High Knees

30 sekundy

Jumping Lunges

30 sekundy

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Najlepszy Wybór dla tego Treningu

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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