30 MINUTES OF HELL 2

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 July 13, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Thighs, Back, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dive Bomber Pushups	-	10	60
	-	9	60
	-	8	60
Thighs
Lunge Jump	-	10	60
	-	9	60
	-	8	60
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	9	60
	-	8	60
Chest
Burpees	-	max	60
Abs
Mountain Climbers	-	-	60
Back
Kettlebell Russian One-Hand Swing	-	max	60
Thighs
Kettlebell Front Squats	-	max	60
Back
Kettlebell One-Hand Swing, Snatch, and Push Press	-	max	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dive Bomber Pushups	-	10	60
	-	9	60
	-	8	60
Thighs
Lunge Jump	-	10	60
	-	9	60
	-	8	60
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	9	60
	-	8	60
Chest
Burpees	-	max	60
Abs
Mountain Climbers	-	-	60
Back
Kettlebell Russian One-Hand Swing	-	max	60
Thighs
Kettlebell Front Squats	-	max	60
Back
Kettlebell One-Hand Swing, Snatch, and Push Press	-	max	60

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