This is a do do workout for intermediates. It’s not appropriate for beginners because we change the exercises quickly and you have to know the proper technique very well.
If you want visible results in the mirror, combine regular workouts with eating the the right amount of food for you.
If this workout is easy for you, try the more challenging version.
Do each combo 4 intervals 10/10, total 1 minute and 20 seconds, with no rest. If you want, do the workout 2 times.
Combo – LEFT leg and butt side – own body weight
1. Side lunge
2. Leg side raise
Combo 2 – гърди, корем, рамене
1. Push up
2. Plank
Combo 3 – RIGHT leg and butt side – own body weight
1. Side lunge
2. Leg side raise
Combo 4 – back, biceps, abs
1. LEFT arm renegade row
2. RIGHT arm renegade row
Combo 5 – abs
1. Crunch
2. Leg raise
Combo 6 – thighs, butt, back, biceps
1. LEFT leg reverse lunge
2. RIGHT leg reverse lunge
Combo 7 – chest, abs
1. Push up from knees
2. High-low plank
Combo 8 – cardio
1. Upright frog clap
2. Jump rope
Combo 9 – biceps, shoulders
1. Hammer curl
2. Shoulders – side raise
Combo 10
1. LEFT leg back raise
2. LEFT leg side raise
Combo 11 – back
1. Upright row
2. ALT renegade row
Combo 12 – butt RIGHT leg
1. RIGHT leg back raise
2. RIGHT leg side raise
Combo 13 – cardio
1. Star jump
2. Low-high jump rope
Combo 14 – cardio, abs
1. Frog clap
2. Plank
Which combo did you like most?
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