Workout Plans
The Stay Home, Get Ripped Workout thumbnail
Per Bernal
Per Bernal

Day 12 : Friday

Duration 60 min.
Exercises 8
Equipment Yes
Repeat day one but do the exercise cluster three times through and add 10 minutes to the cardio and 100 skips to the jump rope after each round. Warmup: 10 minutes of any cardio activity: 1 minute easy, 30 seconds hard (sprinting), 30 seconds easy, 30 seconds hard, 1 minute easy, 30 seconds hard, 30 seconds easy, 30 seconds hard, and so on until you reach the 10-minute mark.

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
20 reps
-- rest
*Use dumbbells if a barbell is unavailable.

Exercise 2

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
3 sets
20 reps
-- rest

Exercise 3

Tuck Jump How to
Tuck Jump thumbnail
3 sets
10 reps
-- rest

Exercise 4

General Pushup You'll need: No Equipment How to
Pushup thumbnail
3 sets
to failure reps
-- rest

Exercise 5

Weighted Crunch You'll need: Bench, Dumbbells How to
Weighted Crunch thumbnail
3 sets
25 reps
-- rest

Exercise 6

Superman from Floor You'll need: No Equipment How to
Superman from Floor thumbnail
3 sets
10 reps
-- rest
*Add weights

Exercise 7

HIIT Cardio How to
Man sprinting thumbnail
1 sets
25 min. reps
-- rest
*Same pace as warmup but for 25 minutes.

Exercise 8

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
3 sets
200/300/400 skips reps
-- rest
*Increase after each round.
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