This intense 30-minute routine is a full-body workout for experts. It trains all your large muscle groups, strengthens and builds your muscles.
The workout is based on the classic muscle building system. Depending which muscles are being targeted, you’ll do between 10 and 20 repetitions of each exercise. The exercises are organized in sets. Do all the sets of one exercise (there are 7 in total) before moving on to the next exercise. This is called station training. After each set, take a break of up to 60 seconds. When you have completed all of the sets in one exercise, move on to the next one.
The last exercise is a hold exercise that you should hold for 60 seconds. If the elbow plank is too easy for you, you can do a plank on your hands or a military plank. The clapping push-ups can also be switched out for diamond push-ups. Always make sure that your movement stays clean and controlled and keep your body firm.
Warm up well before you start training! Have fun with our workout.
Do our Body Check to find out.
Download our mobile-friendly PDF version to keep it handy and use it anytime you want.Download Workout
Too tired to work out?
There’s no such thing –
thanks to our Energy Aminos!
Your best bet for building muscle quickly!
Improve your performance in
The perfect source of protein after your workout.
Our Whey Protein supports
your muscle-building goals.