six of the best

“Let’s train!

I recommend attacking each tri-set by using your first round to get the hang of it, your second to increase the intensity, and your third to give it everything you’ve got. Each block is going to take six minutes to complete (hence the program name), and the total workout time will be 24 minutes (unless you take longer rest breaks, which is fine if you need to).”


PROGRAM DETAILS:

Progress: Week 1 of 6
Frequency: 5 workouts
Methods: Tri-sets.


Week 1

(Tri-set) Perform three exercises back-to-back then take your rest break. That’s one set.

Monday
(Full-Body)

ExerciseSetsTimeRest
Tri-set:
Jumping Jacks
Bodyweight Squats
Elevated Plank
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Triceps Dips
Push Ups
Russian Twists
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Crawl Outs
Knee-touch Crunches
Leg Scissors
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Shoulder-touch Plank
Scissor Plank
Spot Sprints
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec

Tuesday
(Full-Body)

ExerciseSetsTimeRest
Tri-set:
Seal Jacks
Bodyweight Squats
Elevated Plank
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Close-grip Push Ups
DB Thrusters
Leg Paddles
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Half Burpees
Knee-touch Crunches
Scissor Plank
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Push Ups
Mountain Climbers
Wall Squat
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec

Wednesday
(Full-Body)

ExerciseSetsTimeRest
Tri-set:
Jumping Jacks
Bodyweight Squats
Elevated Plank
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Triceps Dips
Push Ups
Russian Twists
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Crawl Outs
Knee-touch Crunches
Leg Scissors
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Shoulder-touch Plank
Scissor Plank
Spot Sprints
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec

Thursday
(Full-Body)

ExerciseSetsTimeRest
Tri-set:
Seal Jacks
Bodyweight Squats
Elevated Plank
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Close-grip Push Ups
DB Thrusters
Leg Paddles
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Half Burpees
Knee-touch Crunches
Scissor Plank
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Push Ups
Mountain Climbers
Wall Squat
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec

Friday
(Full-Body)

ExerciseSetsTimeRest
Tri-set:
Arc Squats
Lying Leg Raises
Elevated Plank
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Flutter Kick Squats
Push Ups
Knee-touch Crunches
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Mountain Climbers
Spot Lunges
Leg Scissors
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec
Tri-set:
Plank Ups
Crawl Outs
Spot Sprints
3
30 sec
30 sec
30 sec

0 sec
0 sec
30 sec

Saturday
(Recovery Day)

Sunday
(Recovery Day)

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