Hi, Blenders!

Today I did this workout with Kayla...

https://www.fitnessblender.com/videos/total-body-pure-strength-and-power-timed-intervals-to-help-build-muscular-endurance-and-control

...and liked it so much that afterward I thought, "Why not expand it and add two more rounds?"

So I took the meat of it and made a custom workout.

I eliminated the warm-up and cool down as well as the one-minute finisher, kept the two rounds Kayla did as-is, and added an additional round of lower body and one upper body. Thirty-second breaks are added in between groups one and two, two and three, and three and four.

I rated this a 3/5 on the difficulty scale, but this could easily be a 4/5, IMO.

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Runtime: 42 minutes

Dumbells and/or resistance bands needed. Bench optional.

Round 1 (1 min x 8 reps each, 2x through; 10 min)

Front Squats

Hip Thrusts or Bridges

Goblet Squat

Straight Leg Deadlift

Side Lunge + Calf Raise (four reps per side for lunges)

[30 second break]

Round 2 (1 min x 8 reps each, 2x through; 10 min)

Low Row

Chest Press

Shoulder Press

Bicep Curl

Skull Crushers

[30 second break]

Round 3 (1 min x 8 reps each, 2x through. 10 min)

Reverse Lunge (four reps per side)

Clamshell (one side)

Clamshell (other side)

Sumo Squat

Standing Side Leg Raises (four reps per side)

[30 second break]

Round 4 (1 min x 8 reps each, 2x through. 10 min)

Reverse Fly

Chest Fly

90-degree Lateral Raise

Hammer Curl

Overhead Tricep Extension