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

Day 8 : Monday

Duration 60 min.
Exercises 8
Equipment Yes
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
4 sets
20 reps
-- rest
*Use dumbbells if a barbell is unavailable.

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

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

Exercise 6

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

Exercise 7

HIIT Cardio How to
Man sprinting thumbnail
1 sets
15 min. reps
-- rest
Same pace as warmup but for 15 minutes.

Exercise 8

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
4 sets
200 skips reps
-- rest
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