Circuit Training
10 min warm up
Crunch Inv. 25 reps
Sit up 25 reps
Pull up max reps
Chest press with dumbbell 25 reps
Extra rotator 25 reps
Lateral raises 25 reps
Arnold press 20 reps
Squat 25 reps
French press 25 reps
Curl with barbell EZ 25 reps
Stretching 10 min
Crunch Inv. 25 reps
Sit up 25 reps
Pull up max reps
Chest press with dumbbell 25 reps
Extra rotator 25 reps
Lateral raises 25 reps
Arnold press 20 reps
Squat 25 reps
French press 25 reps
Curl with barbell EZ 25 reps
Stretching 10 min
Training A
Set your Intervall Timer 9 Rounds 30'' - 30''
Pull Up max reps
Burpees max reps
Dips max reps
Set your Intervall Timer 8 Rounds 20'' - 30''
Jump lunge - Kick up max reps
Lunge side max reps
Set your Intervall Timer 9 Rounds 10'' - 30''
Mountain Climber max reps
Diving Knee Tuck max reps
Reptile Push Up max reps
Try to do 3x max reps of this two exercises
Incline bench with dumbbell
Standing Barbell Curls
Pull Up max reps
Burpees max reps
Dips max reps
Set your Intervall Timer 8 Rounds 20'' - 30''
Jump lunge - Kick up max reps
Lunge side max reps
Set your Intervall Timer 9 Rounds 10'' - 30''
Mountain Climber max reps
Diving Knee Tuck max reps
Reptile Push Up max reps
Try to do 3x max reps of this two exercises
Incline bench with dumbbell
Standing Barbell Curls
Training B
Set your Intervall Timer 5 rounds of 5'' - 20''
Pull Up max reps
Push Up max reps
Set your Intervall Timer 8 rounds of 10'' - 15''
Jump Lunge max reps
Mountain Climber max reps
Set your Intervall Timer 6 rounds of 20'' - 30''
Dips max reps
Arnold press max reps
Set your Intervall Timer 8 rounds of 10'' - 30''
Crunch Inv. max reps
Diving Knee Tucks max reps
Pull Up max reps
Push Up max reps
Set your Intervall Timer 8 rounds of 10'' - 15''
Jump Lunge max reps
Mountain Climber max reps
Set your Intervall Timer 6 rounds of 20'' - 30''
Dips max reps
Arnold press max reps
Set your Intervall Timer 8 rounds of 10'' - 30''
Crunch Inv. max reps
Diving Knee Tucks max reps