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Intense Workout

substantial

Intense   36 minutes

Target Areas: Lower Body

Equipment: Chair, Exercise Mat, BOSU

Ankit Patel
 		    Added By Ankit Patel
substantial
Tags
Home Gym Workouts Lower Body Workouts Chair Workouts Bosu Ball Workouts

Exercises

Set 1: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Rest
Rest
10 seconds
Body Circles
Body Circles
1 minute
Rest
Rest
10 seconds
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Rest
Rest
15 seconds
Diamond Push-Ups
Diamond Push-Ups
45 seconds
Rest
Rest
20 seconds
Glute Combo Kickback
Glute Combo Kickback
2 minutes
Rest
Rest
20 seconds
Inverted Flyers
Inverted Flyers
2 minutes
Rest
Rest
15 seconds
Lateral Hops to Stabilization
Lateral Hops to Stabilization
1 minute
Rest
Rest
20 seconds
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Rest
Rest
10 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts
1 minute
Rest
Rest
10 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts
1 minute
Rest
Rest
15 seconds
Left Leg Squats
Left Leg Squats
1 minute
Rest
Rest
15 seconds
Right Leg Squats
Right Leg Squats
1 minute
Rest
Rest
20 seconds
Left Low Kick Backs
Left Low Kick Backs
1 minute
Rest
Rest
15 seconds
Right Low Kick Backs
Right Low Kick Backs
1 minute
Rest
Rest
15 seconds
Left Split Jumps
Left Split Jumps
30 seconds
Rest
Rest
15 seconds
Right Split Jumps
Right Split Jumps
30 seconds
Rest
Rest
30 seconds
Left Tricep Push-Ups
Left Tricep Push-Ups
45 seconds
Rest
Rest
20 seconds
Right Tricep Push-Ups
Right Tricep Push-Ups
45 seconds
Rest
Rest
20 seconds
Lunge Jump
Lunge Jump
45 seconds
Rest
Rest
20 seconds
BOSU Left Offset Push-Ups
BOSU Left Offset Push-Ups
45 seconds
Rest
Rest
15 seconds
BOSU Right Offset Push-Ups
BOSU Right Offset Push-Ups
45 seconds
Rest
Rest
15 seconds
Traveling Ankle Flips
❤️ Maximum (Zone 5)
Traveling Ankle Flips
2 minutes
Rest
Rest
20 seconds
Flying Supermans
Flying Supermans
1 minute
Rest
Rest
15 seconds
Glute Circles
Glute Circles
2 minutes
Rest
Rest
20 seconds
Left Crescent to Low Lunge
Left Crescent to Low Lunge
1 minute
Rest
Rest
15 seconds
Right Crescent to Low Lunge
Right Crescent to Low Lunge
1 minute
Rest
Rest
15 seconds
Elbow to Hip Side Thrusts
❤️ Maximum (Zone 5)
Elbow to Hip Side Thrusts
1 minute

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Workouts with the same Equipment

90 Day Workout - Day 1
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DAY 3 PAQUITO AMB BANDES
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At Work Workout
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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