Alternating-Day Intense Circuit (Day 1) - LEGS & BACK & BICEPS & ABS

Alternating-Day Intense Circuit (Day 1) - LEGS & BACK & BICEPS & ABS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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Alternating-Day Intense Circuit (Day 1) - LEGS & BACK & BICEPS & ABS
  • Dumbbell Squats - (All Views)
    00:30
    Dumbbell Squats - (All Views)

    Dumbbell Squats - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    ABS
    - External oblique

    HIP
    - iliotibial band
    - Tensor fascia lata

    HAMSTRIN...

  • Dumbbell Lunges - (All Views)
    00:30
    Dumbbell Lunges - (All Views)

    Dumbbell Lunges - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus maximus

    QUADS
    - [R] Rectus femoris
    - [R] Vastus intermedius
    - [R] Vastus lateralis
    - [R] Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    GLUTES
    - [L] Gluteus maximus
    - [L] Gluteus medius

    HIP
    -...

  • Dumbbell Lunges - (All Views) - LEFT
    00:30
    Dumbbell Lunges - (All Views) - LEFT

    Dumbbell Lunges - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus maximus

    QUADS
    - [L] Rectus femoris
    - [L] Vastus intermedius
    - [L] Vastus lateralis
    - [L] Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    GLUTES
    - [R] Gluteus maximus
    - [R] Gluteus medius

    HIP
    -...

  • Cable Hip Abductions - (All Views)
    00:30
    Cable Hip Abductions - (All Views)

    Cable Hip Abductions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus medius

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [R] Latissimus dorsi

    ABS
    - [R] External oblique

    GLUTES
    - [R] Gluteus maximus

    HIP
    - [R] Adductor magnus
    - [R] iliotibial band
    - [R] Gracilis
    - [R] Sartorius
    - [R] Tensor ...

  • Cable Hip Abductions - (All Views) - LEFT
    00:30
    Cable Hip Abductions - (All Views) - LEFT

    Cable Hip Abductions - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus medius

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [L] Latissimus dorsi

    ABS
    - [L] External oblique

    GLUTES
    - [L] Gluteus maximus

    HIP
    - [L] Adductor magnus
    - [L] iliotibial band
    - [L] Gracilis
    - [L] Sartorius
    - [L] Tensor ...

  • Cable Adductions - (All Views)
    00:30
    Cable Adductions - (All Views)

    Cable Adductions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    HIP
    - [R] Adductor magnus
    - [R] Gracilis
    - [R] Adductor longus
    - [R] Pectineus

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Pyramidalis

    GLUTES
    - [R] Gluteus medius

    HIP
    - [R] iliotibial band
    - [R] Sartori...

  • Cable Adductions - (All Views) - LEFT
    00:30
    Cable Adductions - (All Views) - LEFT

    Cable Adductions - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    HIP
    - [L] Adductor magnus
    - [L] Gracilis
    - [L] Adductor longus
    - [L] Pectineus

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Pyramidalis

    GLUTES
    - [L] Gluteus medius

    HIP
    - [L] iliotibial band
    - [L] Sartori...

  • Cable Back Kicks - (All Views)
    00:30
    Cable Back Kicks - (All Views)

    Cable Back Kicks - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    GLUTES
    - [R] Gluteus medius

    HIP
    - [R] iliotibial band
    - [R] Tensor fascia lata

    QUADS
    - [R] Vastus lateralis

    HAMSTRINGS
    - [R] Biceps femoris, long head
    - [...

  • Cable Back Kicks - (All Views) - LEFT
    00:30
    Cable Back Kicks - (All Views) - LEFT

    Cable Back Kicks - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    GLUTES
    - [L] Gluteus medius

    HIP
    - [L] iliotibial band
    - [L] Tensor fascia lata

    QUADS
    - [L] Vastus lateralis

    HAMSTRINGS
    - [L] Biceps femoris, long head
    - [...

  • Close-Grip Lat Pull-Downs - (All Views)
    00:30
    Close-Grip Lat Pull-Downs - (All Views)

    Close-Grip Lat Pull-Downs - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Teres minor
    - Infraspinatus
    - Subscapularis

    CHEST
    - Pectoralis major
    - Serratus anterior

    TR...

  • One-Arm Dumbbell Rows - (All Views)
    00:30
    One-Arm Dumbbell Rows - (All Views)

    One-Arm Dumbbell Rows - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [R] Posterior deltoid

    BACK
    - [R] Trapezius
    - [R] Latissimus dorsi
    - [R] Rhomboid major
    - [R] Teres major

    BICEPS
    - [R] Biceps brachii
    - [R] Brachialis

    FOREARMS
    - [R] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [R] ...

  • One-Arm Dumbbell Rows - (All Views) - LEFT
    00:30
    One-Arm Dumbbell Rows - (All Views) - LEFT

    One-Arm Dumbbell Rows - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [L] Posterior deltoid

    BACK
    - [L] Trapezius
    - [L] Latissimus dorsi
    - [L] Rhomboid major
    - [L] Teres major

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    FOREARMS
    - [L] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [L] ...

  • Curls - (All Views)
    00:30
    Curls - (All Views)

    Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Middle deltoid
    - Posterior deltoid

    CHEST
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachi...

  • Dumbbell Side Bends - (All Views)
    00:30
    Dumbbell Side Bends - (All Views)

    Dumbbell Side Bends - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - [L] External oblique
    - [L] Internal oblique
    - [L] Rectus abdominis
    - [L] Pyramidalis

  • Dumbbell Side Bends - (All Views) - LEFT
    00:30
    Dumbbell Side Bends - (All Views) - LEFT

    Dumbbell Side Bends - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    ABS
    - [R] External oblique
    - [R] Internal oblique
    - [R] Rectus abdominis
    - [R] Pyramidalis

  • Crunches - (All Views)
    00:30
    Crunches - (All Views)

    Crunches - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Serratus anterior

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    GLUTES
    - Gluteus maximus
    - ...

  • Leg Raises (Bent Leg) - (All Views)
    00:30
    Leg Raises (Bent Leg) - (All Views)

    Leg Raises (Bent Leg) - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Pyramidalis

    HIP
    - Tensor fascia lata
    - Iliopsoas
    - Psoas major
    - Psoas minor

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posteri...

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