Mixed Workouts

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Welcome to our comprehensive guide on Mixed workouts. This category is perfect for anyone looking to stay active without the need for gym access or specialized machines.

Biological_Protocols

2_ENTRIES

Intermediate 20 min

Full-Body EMOM (Every Minute on the Minute)

EMOM protocol mixing strength and cardio movements.

Dumbbell Thrusters

EMOM x 10 min: 10 reps / rest remaining of minute

Squat into press, extend fully overhead.

Dumbbell Renegade Rows + Push-up

EMOM x 10 min: 6 rows + 6 push-ups / rest remaining of minute

Alternate arm row, then push-up in plank.

Intermediate 20 min

Express Core & Upper Circuit

Fast circuit targeting core and upper body strength in limited time.

Renegade Row

3x8 each arm / 30 seconds

In plank, row dumbbell to hip with stability.

Dumbbell Hammer Curl

3x12 / 30 seconds

Curl dumbbells with neutral grip up to shoulders.

Overhead Triceps Extension

3x12 / 30 seconds

Hold one dumbbell overhead, lower behind head, extend.

Russian Twist

3x20 (10 each side) / 30 seconds

Sit, lean back slightly, rotate torso side to side.

Plank to Push-up

3x10 / 30 seconds

From forearm plank, push up to hands then back down.

Bicycle Crunches

3x20 (10 per side) / 30 seconds

Alternate elbow to opposite knee in crunching motion.