Workout Plans
  • Goal: Endurance, Strength, Agility
  • Skill level: Beginner
  • Duration: 4 weeks
  • Days per week: 5
Dumbbell Russian Twist thumbnail

Day 4 : Overload

Exercises 9
Equipment Yes
Exercises 1A-1B make up HIIT Part 1 and should be performed for 12 mins. 2A-2B make up Circuit 1. 3A-3B make up HIIT Part 2 and should be performed for 12 mins. Exercises 4A-4C make up Circuit 2.

Exercise 1A

General Walk
exercise image placeholder
-- sets
60 sec reps
-- rest
Perform exercises 1A-1B straight through with no rest for 12 mins.

Exercise 1B

Jog
exercise image placeholder
-- sets
30 sec reps
-- rest
Perform exercises 1A-1B straight through with no rest for 12 mins.

Exercise 2A

Dumbbell Deadlift to Overhead Press
exercise image placeholder
2 sets
12 reps
-- rest

Exercise 2B

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
2 sets
12 reps
-- rest
*Perform using a dumbbell.

Exercise 3A

General Walk
exercise image placeholder
-- sets
60 sec reps
-- rest
Perform exercises 3A-3B straight through with no rest for 12 mins.

Exercise 3B

Jog
exercise image placeholder
-- sets
30 sec reps
-- rest
Perform exercises 3A-3B straight through with no rest for 12 mins.

Exercise 4A

Burpee How to
Burpee With Pushup thumbnail
2 sets
12 reps
-- rest

Exercise 4B

Alternating Toe Touch How to
exercise image placeholder
2 sets
12 reps
-- rest

Exercise 4C

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
2 sets
12 reps
-- rest
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