Build muscle and boost endurance with a mix of muscle-building exercises and challenging isometric holds for a sculpted, powerful physique.

I used a set of 5kg/11Lbs, 7kg/15lbs & 7.5kg/16.5lbs,10kg/22Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

Complete each exercise for 40 seconds work/15 secs rest + 60 second ISO Hold at the end of round 2 of each triple set
______________________________________
Triple Set 1
1️⃣Goblet Squat
2️⃣SL Kickstand Deadlift (L) side
3️⃣SL Kickstand Deadlift (R) side
*60 sec Squat Hold
.
Triple Set 2
1️⃣DB Arnold Press
2️⃣Front to Lateral Raise Combo
3️⃣O’Head Tricep Ext
*60 sec High Plank Hold
.
Triple Set 3
1️⃣Sumo Deadlift
2️⃣FR Double Pulse Step Back Lunge
3️⃣DB Heels Up Glute Bridge
*60 sec Glute Bridge Hold
.
Triple Set 4
1️⃣Wide Bicep Curl
2️⃣Bentover Alt Sumo Row
3️⃣Bridge Chest Press
*60 sec Reverse Plank Hold
.
Triple Set 5
1️⃣Windmill (L) side
2️⃣Windmill (R) side
3️⃣Alt X Body Crunch
*60 sec Leg Lower Hold
.
Finisher 20 secs work/10 secs rest
1️⃣Lunge Hold (L) side
2️⃣Lunge Hold (R) side
3️⃣Wall sit
4️⃣Side Plank Hold (L) side
5️⃣Low Pushup Hold
6️⃣Side Plank Hold (R) side
*Workout Complete 🔥Burn 313 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

I recommend these Amazon Products:

Large Exercise Mat: [ Ссылка ]

15 Pounds Dumbbells: [ Ссылка ]

20 Pounds Dumbbells: [ Ссылка ]

30 Pounds Dumbbells: [ Ссылка ]

3 Tier Gym rack: [ Ссылка ]

A Frame Gym Rack:[ Ссылка ]

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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Penny xo

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