The Super Fast Full Body Blast


Advanced Level of Difficulty (30 minute max. workout)

This is a short intense circuit that will hit your body hard in a limited amount of time. This work-out is great for those that only have a minimal amount of free time to train and need something that is effective and fast!

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

Do this for 20 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Barbell Deadlift Exercise

Barbell Deadlift

The barbell deadlift is an excellent compound exercise that targets the glutes, hamstrings and lower back.

Do 12-15 reps
LEARN EXERCISE
Picture of a female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 12-15 reps
LEARN EXERCISE
Picture of a female doing Stability Ball One Arm Chest Press Exercise

Stability Ball One Arm Chest Press

The one arm chest press is an excellent exercise that builds not only chest strength but core strength as well. It uses the stability ball to add another element of instability to make this a very challenging exercise.

Do 12-15 reps on each side
LEARN EXERCISE
Picture of a male doing Bosu Squat and Row Exercise

Bosu Squat and Row

The Bosu squat with a row is a complex exercise that combines a squat and a cable row with an elemnt of instability. The Bosu is used to increase the difficulty of the exercise and engage the stabilizing muscles in the legs, hips and core.

Do 12-15 reps on each side
LEARN EXERCISE
Picture of a female doing Four Point Superman Exercise

Four Point Superman

The four point superman done on the floor is an advanced core exercise. This exercise requires a great deal of strength and muscle control. It is a great exercise to build all round core strength.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Ab Crunch w/ Stability Ball Exercise

Ab Crunch w/ Stability Ball

The ab crunch with stability ball is a challenging core exercise that targets the abs. This exercise is suitable for all fitness levels.

Do 15-20 reps
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Picture of a male doing Double Leg Drop w/ Stability Ball Exercise

Double Leg Drop w/ Stability Ball

The double leg drop with the stability ball on the bench is an intermediate abdominal exercise. This exercise requires alot of abdominal strength as the stability ball increases the difficulty of the exercise.

Do 15-20 reps
LEARN EXERCISE
Picture of a female doing Push Up Plank w/ Stability Ball Exercise

Push Up Plank w/ Stability Ball

The push up plank on the stability ball is an intermediate core exercise. This exercise requires a great deal of strength and coordinattion in order to be done safely and properly.

Do this for 1 minute
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