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Moderate Workout

It's time to pump!

Moderate   21 minutes

Target Areas: Shoulders, Core, Chest

Equipment: Exercise Mat, Wall

Tommaso Sinisgallo
 		    Added By Tommaso Sinisgallo
It's time to pump!
Tags
Bodyweight Workouts Shoulder Workouts No Equipment Workouts Wall Workouts
Description

There isn't a description for this workout, only PUMP (uncle dog!)

Exercises

Set 1: 1 round
Cobra
Cobra
20 seconds
Chest Stretch
Chest Stretch
40 seconds

Set 2: 2 rounds
Elbow Plank
Elbow Plank
50 seconds
Transition
Transition
10 seconds
Reverse Elbow Plank
Reverse Elbow Plank
50 seconds
Transition
Transition
10 seconds
Rotating Elbow Plank
Rotating Elbow Plank
50 seconds
Transition
Transition
15 seconds

Set 3: 2 rounds
Push-Ups
Push-Ups
15 seconds
Sit-Ups
Sit-Ups
45 seconds
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
15 seconds
Vertical Leg Crunches
Vertical Leg Crunches
45 seconds
Diamond Push-Ups
Diamond Push-Ups
15 seconds
Transition
Transition
10 seconds

Set 4: 2 rounds
Burpees
Burpees
50 seconds
Transition
Transition
10 seconds
Plank with Arm Lifts
Plank with Arm Lifts
50 seconds
Transition
Transition
10 seconds
Push-Up and Rotation
Push-Up and Rotation
50 seconds
Transition
Transition
10 seconds

Set 5: 1 round
Pec Opener
Pec Opener
1 minute
Bent Elbow Pec Stretch
Bent Elbow Pec Stretch
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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abs & core

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Bodyweight

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Community Created

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Weightlifting

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HIIT

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Full Body

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