30 MINUTES OF HELL

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

jeffreylw on April 30, 2015

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

Back, Thighs, Chest

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Workout Routine Sample

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	9	60
	-	8	60
Thighs
Split Jumps	-	10	60
	-	9	60
	-	8	60
Chest
Dive Bomber Pushups	-	10	60
	-	9	60
	-	8	60
Back
Kettlebell One-Handed Snatch	-	-	60
Kettlebell Russian One-Hand Swing	-	-	60
Thighs
Goblet Squat	-	-	60
Kettlebell Deadlifts	-	-	60
Chest
Burpees	-	-	60
Back
Gravitron Assisted Pull Up Machine	-	7	60
	-	6	60
	-	5	60
Thighs
Split Jumps	-	7	60
	-	6	60
	-	5	60
Chest
Dive Bomber Pushups	-	7	60
	-	6	60
	-	5	60
Back
Kettlebell One-Handed Snatch	-	-	60
Kettlebell Russian One-Hand Swing	-	-	60
Thighs
Goblet Squat	-	-	60
Chest
Burpees	-	-	60
Back
Gravitron Assisted Pull Up Machine	-	4	60
	-	3	60
	-	2	60
	-	1	60
Thighs
Split Jumps	-	4	60
	-	3	60
	-	2	60
	-	1	60
Chest
Dive Bomber Pushups	-	4	60
	-	3	60
	-	2	60
	-	1	60
Back
Kettlebell One-Handed Snatch	-	-	60
Kettlebell Russian One-Hand Swing	-	-	60
Thighs
Goblet Squat	-	-	60
Chest
Burpees	-	-	60

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	9	60
	-	8	60
Thighs
Split Jumps	-	10	60
	-	9	60
	-	8	60
Chest
Dive Bomber Pushups	-	10	60
	-	9	60
	-	8	60
Back
Kettlebell One-Handed Snatch	-	-	60
Kettlebell Russian One-Hand Swing	-	-	60
Thighs
Goblet Squat	-	-	60
Kettlebell Deadlifts	-	-	60
Chest
Burpees	-	-	60
Back
Gravitron Assisted Pull Up Machine	-	7	60
	-	6	60
	-	5	60
Thighs
Split Jumps	-	7	60
	-	6	60
	-	5	60
Chest
Dive Bomber Pushups	-	7	60
	-	6	60
	-	5	60
Back
Kettlebell One-Handed Snatch	-	-	60
Kettlebell Russian One-Hand Swing	-	-	60
Thighs
Goblet Squat	-	-	60
Chest
Burpees	-	-	60
Back
Gravitron Assisted Pull Up Machine	-	4	60
	-	3	60
	-	2	60
	-	1	60
Thighs
Split Jumps	-	4	60
	-	3	60
	-	2	60
	-	1	60
Chest
Dive Bomber Pushups	-	4	60
	-	3	60
	-	2	60
	-	1	60
Back
Kettlebell One-Handed Snatch	-	-	60
Kettlebell Russian One-Hand Swing	-	-	60
Thighs
Goblet Squat	-	-	60
Chest
Burpees	-	-	60

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