Workout Structure

  • You will perform 7 weight training exercises.
  • You will do 10 reps of each exercise followed by a 10 seconds rest period and then repeat that for 10 sets.
  • You will then continue to the next exercise and complete all 7 exercises.
  • Workout Time 49 min ( Includes Warm-Up & Cool Down )
  • Equipment - Body-Weight & Dumbbells
  • NOTE - If the workout is too hard you can simply do 10 sets instead of 10 to start with

Workout 

  • Express Warm-Up
  • Push-Ups x ( 10 reps / 10 sec rest ) x 10
  • Deep Squat x  ( 10 reps / 10 sec rest ) x 10
  • Bent Over Row x  ( 10 reps / 10 sec rest ) x 10
  • Table Top Bridge x  ( 10 reps / 10 sec rest ) x 10
  • Pike Press x  ( 10 reps / 10 sec rest ) x 10
  • Bicep Curls x  ( 10 reps / 10 sec rest ) x 10
  • Close Grip Push-Up  x  ( 10 reps / 10 sec rest ) x 10
  • Post Workout Stretching Routine