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

Day 13 : Saturday

Duration 60 min.
Exercises 6
Equipment Yes
Repeat day two but do the exercise cluster four times through and add 10 minutes to the cardio after each round. Warmup: 15 minutes of any cardio activity: 1 minute easy, 15 seconds hard (sprinting), 30 seconds easy, 15 seconds hard, 1 minute easy, 15 seconds hard, 30 seconds easy, 15 seconds hard, and so on until the 15 minutes are up.

Exercise 1

Windmill Switches You'll need: No Equipment How to
Windmill Switches thumbnail
4 sets
20/30/failure/failure reps
-- rest
*From the plank position, reps increase each round.

Exercise 2

Dumbbell Snatch You'll need: Dumbbells How to
Dumbbell Snatch thumbnail
4 sets
6 per arm reps
-- rest

Exercise 3

HIIT Cardio How to
Man sprinting thumbnail
4 sets
1 min. 40 sec. reps
-- rest
5 rounds of 10 seconds on (sprinting); 10 seconds off (rest).

Exercise 4

Overhead Dumbbell Triceps Extension You'll need: Dumbbells How to
Overhead Dumbbell Triceps Extension thumbnail
4 sets
20 reps
-- rest

Exercise 5

Medicine Ball Lateral Hop with Stuck Landing You'll need: Medicine Ball How to
Medicine Ball Lateral Hop with Stuck Landing thumbnail
4 sets
20/30/40/50 reps
-- rest
*Reps increase each round.

Exercise 6

Steady-State Cardio How to
exercise image placeholder
1 sets
25 min. reps
-- rest
**Steady-state cardio activity of your choice.
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