Member's Area

Orangutan

Fitness Workouts  Barbell Workouts (30 Minutes or Less)  Orangutan

Difficulty: Time: Equipment:
Intermediate 30 Minutes or Less Barbell
Pull-Up Bar

Complete three rounds of this circuit, performing a descending number of reps each round. Take additional rest as needed, but try to take it between rounds.

Got a question about this workout? You’ll most likely find your answer here, but if you’re really stuck you can ask it in the forums.

Exercise: Reps Rounds:
Back Squat 20, 15, 10 3
Push-Press 20, 15, 10 3
Hanging Knee Raise 20, 15, 10 3
Bent-Over Row 20, 15, 10 3
Download Printable PDF of this Workout

Like this workout? How about one of these for next time…

Difficulty: Beginner

Complete four rounds of this circuit, working for 30 seconds and resting for 30 seconds. Take additional rest as needed, but try to take it between rounds.

Click here to view: the workout | downloadable PDF

Difficulty: Advanced

Set a stopwatch and complete the prescribed number of repetitions of each exercise on the minute, every minute. Complete 10 rounds (or minutes) of each circuit before moving onto the next one. Take as much time as needed to rest between rounds and sit out rounds whenever necessary.

Click here to view: the workout | downloadable PDF