Back

Anaerobic

All

Warm-up

Training

Stretching

Rest time

15
Skip
1 / 30

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
2 / 30

Push-Up

30
Start
Next:
Push-Up

Rest time

10
Skip
3 / 30

Knee-chest plank

30
Start
Next:
Knee-chest plank

Rest time

10
Skip
4 / 30

Wide Grip Body Row

30
Start
Next:
Wide Grip Body Row

Rest time

120
Skip
5 / 30

Touch Squat

30
Start
Next:
Touch Squat

Rest time

15
Skip
6 / 30

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
7 / 30

Bench Dip

30
Start
Next:
Bench Dip

Rest time

10
Skip
8 / 30

Sumo Squat

30
Start
Next:
Sumo Squat

Rest time

10
Skip
9 / 30

V-Up Abdominals

30
Start
Next:
V-Up Abdominals

Rest time

120
Skip
10 / 30

Vertical Jump

30
Start
Next:
Vertical Jump

Rest time

10
Skip
11 / 30

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
12 / 30

Close Grip Body Row

30
Start
Next:
Close Grip Body Row

Rest time

10
Skip
13 / 30

Lunge with Back Foot Elevated

30
Start
Next:
Lunge with Back Foot Elevated

Rest time

10
Skip
14 / 30

Frontal Plank

30
Start
Next:
Frontal Plank

Rest time

120
Skip
15 / 30

Deep Side Jumps

30
Start
Next:
Deep Side Jumps

Rest time

15
Skip
16 / 30

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
17 / 30

Push-Up

30
Start
Next:
Push-Up

Rest time

10
Skip
18 / 30

Knee-chest plank

30
Start
Next:
Knee-chest plank

Rest time

10
Skip
19 / 30

Wide Grip Body Row

30
Start
Next:
Wide Grip Body Row

Rest time

120
Skip
20 / 30

Touch Squat

30
Start
Next:
Touch Squat

Rest time

15
Skip
21 / 30

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
22 / 30

Bench Dip

30
Start
Next:
Bench Dip

Rest time

10
Skip
23 / 30

Sumo Squat

30
Start
Next:
Sumo Squat

Rest time

10
Skip
24 / 30

V-Up Abdominals

30
Start
Next:
V-Up Abdominals

Rest time

120
Skip
25 / 30

Vertical Jump

30
Start
Next:
Vertical Jump

Rest time

16
Skip
26 / 30

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
27 / 30

Close Grip Body Row

30
Start
Next:
Close Grip Body Row

Rest time

10
Skip
28 / 30

Lunge with Back Foot Elevated

30
Start
Next:
Lunge with Back Foot Elevated

Rest time

10
Skip
29 / 30

Frontal Plank

30
Start
Next:
Frontal Plank

Rest time

120
Skip
30 / 30

Deep Side Jumps

30
Start
Next:
Deep Side Jumps