26 Minute AMRAP Total Body Workout With Brazilian Butt Exercises At The End Level 3


For new readers: If workouts are something new in your life, first try the 90 day challenge level 2. After that level 3 of the 90 day program or the weekly programs.

If you want to see visible results, you have to combine regular workouts with eating the right amount of food for you.

This is a total body workout but it feels most in shoulders. It’s a good idea to have 2 sizes of dumbbells to continue with the lighter to the end of the exercise.

If this workout is too challenging for you, try the easier version.

I part
Do as many rounds as you can for 20 minutes. If you want, you can train for 25 or 30 minute workout.

1. Squat + single leg jump up LEFT – 6
2. Crossed legs push up – 6
3. Plank ALT diagonal jump kick – 6 doubles
4. Squat + single leg jump up RIGHT – 6
5. Abs – pull rope – 6 doubles
6. Superman – 6
7. Renegade row – 6 every side
8. Shoulders – dumbbells side raise – 6

II part – butt
Interval training 6 10/10 intervals, 2 minutes
Train with only one leg during all intervals. After the active rest, do the same exercises with the other leg.

1. Back raise
2. Side raise

90 seconds active rest
1. 4 high knees
2. 4 jumping back

Did you like this workout? How many rounds did you do?
I was challenged by the dumbbells side raise and I had to take lighter weights.
I round for 2:09
II round for 2:13
III round for 2:32
IV round for 2:58
V round for 3:04
VI round for 3:09
VII round for 3:04
VIII round for 1:04

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