3 Days - Circuits without rests between the exercises
Goal
Fullbody workout. After each 2 laps of the circuit we will do 5' of aerobic training in the machine that you choose. Do the training during 1 hour doing as many rounds as possible. Do not rest between the exercises.
Half squat raising arms
20 reps
Fitball crunch
15 reps
Wall Isometric Squat
Exercise ball pull in
15 reps
Push up on a bench
15 reps
Bulgarian Split Squat
30 reps
Glute Bridge
SUMO (PLIÉ) SQUAT
20 reps
BENCH DIPS WITH KNEES BENT
20 reps
INCLINE STABILITY BALL DUMBBELL CHEST PRESS
20 reps
DUMBBELL LUNGES
30 reps
LATERAL RAISES ON STABILITY BALL
20 reps
SQUAT WITH DUMBBELL WOOD CHOP
15 reps
DUMBBELL BICEP CURLS ON FITBALL
20 reps
Wheel rollout
15 reps
DUMBBELL TRICEP EXTENSION ON STABILITY BALL
20 reps
DONKEY KICKS
16 reps
Standing dumbbell calf raises
20 reps
Trx row
20 reps
Trx Half Squat
20 reps
Bird Dog - Superman
20 reps
Knee push up
20 reps
BOSU LUNGE
20 reps
Standing dumbbell shoulder press
20 reps
BOSU FOREARM PLANK
30 sec
Standing one-arm dumbbell triceps extension
20 reps
Standing hip extension machine
60 reps