Pyramid

Grab a set of dumbbells. 40 sec. Of work for each exercise. The only rest in-between is the transition to the next exercise. Start with the first movement adding on, going back to the beginning everytime you add something new.

Exercises

Satz 1: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Rest

10 seconds

Satz 2: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Gewichte: Schwer

Bicep Curls

40 seconds

Rest

10 seconds

Satz 3: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Gewichte: Schwer

Bicep Curls

40 seconds

Sit-Ups with Reach Ups

40 seconds

Rest

10 seconds

Satz 4: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Gewichte: Schwer

Bicep Curls

40 seconds

Sit-Ups with Reach Ups

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Right

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Left

40 seconds

Rest

10 seconds

Satz 5: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Gewichte: Schwer

Bicep Curls

40 seconds

Sit-Ups with Reach Ups

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Right

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Left

40 seconds

Gewichte: Schwer

90° Triceps Press

40 seconds

Rest

10 seconds

Satz 6: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Gewichte: Schwer

Bicep Curls

40 seconds

Sit-Ups with Reach Ups

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Right

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Left

40 seconds

Gewichte: Schwer

90° Triceps Press

40 seconds

Waiter Rotations

40 seconds

Rest

10 seconds

Satz 7: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Gewichte: Schwer

Bicep Curls

40 seconds

Sit-Ups with Reach Ups

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Right

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Left

40 seconds

Gewichte: Schwer

90° Triceps Press

40 seconds

Waiter Rotations

40 seconds

Gewichte: Schwer

90° Dumbbell Leg Lift Right

40 seconds

Gewichte: Schwer

90° Dumbbell Leg Lift Left

40 seconds

Rest

10 seconds

Satz 8: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Gewichte: Schwer

Bicep Curls

40 seconds

Sit-Ups with Reach Ups

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Right

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Left

40 seconds

Gewichte: Schwer

90° Triceps Press

40 seconds

Waiter Rotations

40 seconds

Gewichte: Schwer

90° Dumbbell Leg Lift Right

40 seconds

Gewichte: Schwer

90° Dumbbell Leg Lift Left

40 seconds

Gewichte: Schwer

Tricep Extensions

40 seconds

Rest

10 seconds

Satz 9: 1 Runde

Gewichte: Schwer

Dumbbell Right Leg Squats

40 seconds

Dumbbell Left Leg Squats

40 seconds

Gewichte: Schwer

Bicep Curls

40 seconds

Sit-Ups with Reach Ups

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Right

40 seconds

Gewichte: Schwer

All 4's Weighted Kick Back Left

40 seconds

Gewichte: Schwer

90° Triceps Press

40 seconds

Waiter Rotations

40 seconds

Gewichte: Schwer

90° Dumbbell Leg Lift Right

40 seconds

Gewichte: Schwer

90° Dumbbell Leg Lift Left

40 seconds

Gewichte: Schwer

Tricep Extensions

40 seconds

Plank

40 seconds

Verwandte Workouts

Legs W/ Weights

9 Min 20 Sek, Mäßig

Lower body

19 Min 40 Sek, Mäßig

My Legs

27 Min 55 Sek, Mäßig

Dumbbells Legs 5x5

14 Min 10 Sek, Intensiv

Legs - Dumbbells

27 Min 50 Sek, Mäßig

Legs

9 Min 30 Sek, Mäßig

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