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Workout ·  of 9 00:00
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Pound for Pound

59 min
 · 
9 exercises
A great way to burn through fat while toning muscle is to lift heavy things. Today, we're going to do just that! Each exercise is to be completed in standard, chronological fashion. Work hard today in order to win tomorrow!
Leg Press
4 sets
10 reps
90 sec rest
1:00 rest
Dumbbell Deadlifts
4 sets
12 reps
90 sec rest
1:00 rest
Wide-Grip Lat Pulldowns
4 sets
10 reps
90 sec rest
1:00 rest
Decline Bench Dumbbell Press
3 sets
10 reps
60 sec rest
1:00 rest
Lateral Shoulder Dumbbell Raises
3 sets
10 reps
60 sec rest
1:00 rest
Lunge with Bicep Hammer Curls
1 sets
50 reps
2.5 lbs
1:00 rest
Two-Arm Kettlebell Squat Swings
1 sets
30 reps
10 lbs
1:00 rest
Downward Cable Wood Chops
4 sets
12 reps
60 sec rest
1:00 rest
Upward Cable Wood Chops
4 sets
12 reps
60 sec rest
Pound for Pound
59 min
 · 
9 exercises
A great way to burn through fat while toning muscle is to lift heavy things. Today, we're going to do just that! Each exercise is to be completed in standard, chronological fashion. Work hard today in order to win tomorrow!
Leg Press
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
123GO
Exercise 1! Take your time here to build up your weight, increase with every set if you can!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Rest
0:00
next up
Dumbbell Deadlifts
Next
Dumbbell Deadlifts
4 sets
12 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
123GO
Focus on your form with every rep. bend your knees not your back and always keep your chin up!
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Rest
0:00
next up
Wide-Grip Lat Pulldowns
Next
Wide-Grip Lat Pulldowns
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
123GO
We're working on getting you to pull-up power! Don't move too fast, control the bar down to your chest.
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
  1. Set up a cable station with a straight bar attached to the top pulley.
  2. Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
  3. Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
  4. Lean back slightly without arching your back.
  5. Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
  6. At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
  7. Return to the start position by arcing your elbows forward while relaxing your shoulders.
  8. Repeat.
Rest
0:00
next up
Decline Bench Dumbbell Press
Next
Decline Bench Dumbbell Press
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Push-up power building. Feel a nice burn at the end of every set. Click the instructions for more guidance!
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
  2. Grab hold of the dumbbells with an overhand grip and lie back on the bench.
  3. Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
  4. Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
  5. Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.
Rest
0:00
next up
Lateral Shoulder Dumbbell Raises
Next
Lateral Shoulder Dumbbell Raises
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Having a slight bend at the knee prevents tension in the back. The bend is your friend.
Primary muscle group(s):
Shoulders
  1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
  2. Hold your arms fully extended by your side, with your palms facing in to your body.
  3. Keep your elbows close to your sides. This is the start position.
  4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
  5. Hold for a count of one while squeezing your shoulder muscles.
  6.  Return to the start position in a smooth controlled movement inhaling as you do so.
  7. Repeat.

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Rest
0:00
next up
Lunge with Bicep Hammer Curls
Next
Lunge with Bicep Hammer Curls
1 sets
50 reps
2.5 lbs
Set 1 of 1
Rest before next set
Get ready
123GO
2.5 lbs per hand, 25 reps per leg. How quickly can you complete this exercise?
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
  1. Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
  2. Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
  3. Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.
Rest
0:00
next up
Two-Arm Kettlebell Squat Swings
Next
Two-Arm Kettlebell Squat Swings
1 sets
30 reps
10 lbs
Set 1 of 1
Rest before next set
Get ready
123GO
Swing that kettlebell! Watch your movement in the mirror and keep the motion continuous.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
Rest
0:00
next up
Downward Cable Wood Chops
Next
Downward Cable Wood Chops
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
123GO
Imagine you're chopping down a tree, but you're not because you're green! So close to the end! 2 sets per side!
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
  2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
  3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.
Rest
0:00
next up
Upward Cable Wood Chops
Next
Upward Cable Wood Chops
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
123GO
Imagine you're chopping 'up' a tree? Go go for the finish!
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
  1. Stand with your side to the cable machine. Grab the handle with the opposing hand first. Keep a flat back and tight core throughout the movement. Squat down by bending your knees and driving your hips back.
  2. Keeping your feet in position, rise and twist the weight to the opposite side of your body.
  3. Pause, contract the muscle and slowly return to the starting position.
Workout done!
Exercises done
of 9
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