Home Full-Body 3x

Focus on upper body strength with push/pull movements and core stability

1. Wide Hand Push up

   3 sets

   12 reps

   75s rest

2. Three Bench Dip

   3 sets

   10 reps

   75s rest

3. Iron Cross Plank

   3 sets

   8 reps

   60s rest

4. Mountain Climber

   3 sets

   20 reps

   45s rest

5. 45 degree Bycicle Twisting Crunch

   3 sets

   15 reps

   45s rest

6. Bear Crawl

   3 sets

   1 reps

   60s rest

7. Burpee

   3 sets

   8 reps

   75s rest

Comprehensive lower body workout focusing on functional strength and stability

1. Squat m

   4 sets

   15 reps

   90s rest

2. Lunge

   3 sets

   12 reps

   75s rest

3. One Leg Squat

   3 sets

   6 reps

   90s rest

4. Mountain Climber

   3 sets

   25 reps

   45s rest

5. Iron Cross Plank

   3 sets

   10 reps

   60s rest

6. 45 degree Bycicle Twisting Crunch

   3 sets

   18 reps

   45s rest

7. Bear Crawl

   2 sets

   1 reps

   75s rest

High-intensity full-body circuit combining strength and cardiovascular conditioning

1. Burpee

   4 sets

   10 reps

   60s rest

2. Wide Hand Push up

   3 sets

   10 reps

   60s rest

3. Squat m

   3 sets

   18 reps

   75s rest

4. Lunge

   3 sets

   10 reps

   60s rest

5. Three Bench Dip

   3 sets

   12 reps

   60s rest

6. Mountain Climber

   3 sets

   30 reps

   45s rest

7. Iron Cross Plank

   3 sets

   12 reps

   60s rest

8. 45 degree Bycicle Twisting Crunch

   3 sets

   20 reps

   45s rest