WORKOUTS

Choose your Workout and let's go!!

WORKOUT 1

Focused on Legs
Body Weight
Fitness Level: Beginner

Bodyweight Squats x 10

Split Squat x 10 (Left and Right Leg)

Repeat 3 Circuits

Rest 30-60s

Squat Hold x 20s

Alternating Lunges x 20

Repeat 3 Circuits

Rest 30-60s

Bodyweight Squats x 10

Split Squat x 10 (Left and Right Leg)

Repeat 3 Circuits

Rest 30-60s

WORKOUT 2

Focused on Upper Body
Bodyweight
Fitness Level: Beginner

Press up x 5
Back Extension x 10
Plank x 20s
Repeat 5 Circuits
Rest 30-60s

WORKOUT 3

Focused on Full Body
Body weight
Fitness Level: Beginner

Squats x 10

Alternating Lunges x 20

Plank x 20s

Repeat 3 Circuits

Rest 30-60s

Split Squat x 10 (Right and Left)

Press Up x 5

Toes Touches x 10

Repeat 3 Circuits

Rest 30-60s

WORKOUT 4

Focused on Legs
Body Weight
Fitness Level: Beginner

Squat Jump x 10

Squat hold x 20s

Alternating Lunges x 20 

Repeat 3 Circuits

Rest 30-60s

Squats x 10

Split Squat x 10 (Right and left)

Jumping Jacks x 10

Repeat 3 Circuits

Rest 30-60s

WORKOUT 5

Focused on Upper Body
Body Weight
Fitness Level: Beginner

Jumping Jacks x 10

Plank x 20s

Repeat 3 Circuits

30-40s Rest

Press - Up x 5

Plank x 20s

 Repeat 3 Circuits

30s-40s Rest

One Full Round of ALL Exercises Do as manys Repetition as possible in 20s for each exercise.

WORKOUT 6

Focused on Full Body
Body Weight
Fitness Level: Beginner

Jump Jack x 10

Press up x 5

Plank x 20s

Repeat 3 Circuits

Rest 30s

Burpee x 5

Squat x 10

Alternating Lunges x 20

Repeat 3 Circuits

Rest 30s

WORKOUT 7

Fitness Level: Intermediate

Focus: Legs

Equipment: Dumb Bells

Squat Jump x 15

Squat Hold x 20s

Alternating Lunges x 20

Repeat 4 Circuits

Rest 30-45s

DB Narrow Squat x 20

DB Split Squat x 10 (right and left)

Repeat 4 Circuits

Rest 30-45s

WORKOUT 8

Fitness Level: Intermediate
Focus: Upper Body 
Equipment: Dumb Bells

Jump Jack x 15

Shoulder Press x 10

Press up x 8

Plank x 30s

Rest 40s

Repeat 4 Circuits

Bent Over Row x 20

Single Arm Press x 10 (left and right)

Rest 30s

Repeat 4 Circuits

WORKOUT 9

Fitness Level: Intermediate
Focus: Full Body
Equipment: Dumb Bells

Squat Jump x 10

Burpee x 5

Jump Jack x 10

Rest 60s

Repeat 5 Circuits

DB Squat x 15

Bent Over Row x 15

Shoulder Press x 10

Rest 45s

Repeat 5 Circuits

WORKOUT 10

Fitness Level: Intermediate
Focus: Legs
Equipment: Dumb Bells

Jump Jack x 10

Air Squat x 10

Rest 30s

Repeat 3 Circuits

DB Squat x 20/20/15/15/10

20s Rest in between

DB Split Squat x 20/20/16/16/8/8

(Total Split squats)

20s Rest In between

WORKOUT 11

Fitness Level: Intermediate
Focus: Upper Body
Equipment: Dumb Bells

Burpee x 5

Plank x 20s

Rest 20s

Repeat 3 Circuits

Shoulder Press x 10

Bent Over Row x 20

Rest 45s

Repeat 4 Circuits

Single Arm Press x 10 (Right and left)

DB Straight Leg Deadlift x 20

Rest 60s

Repeat 4 Circuits

Press up x 10

Rest 60s

Repeat 10 Circuits

WORKOUT 12

Fitness Level: Intermediate
Focus: Full Body
Equipment: Dumb Bells

Air Squat x 20

DB Squat and Press x 10

DB Narrow Squat x 15

Rest 60s

Repeat 5 Circuits

DB Straight Leg Deadlift x 20

DB Bentover Row x 20

DB Sumo Squat x 20

Rest 60s 

Repeat 4 Circuits

 

0863373429

©2020 by ShardéFitness. Proudly created with Wix.com

This site was designed with the
.com
website builder. Create your website today.
Start Now