Intense Workout

Slam!

Intense Duration 30 minutes

Target Areas: Core, Back, Shoulders

Equipment: Stability Ball, Medicine Ball, Dumbbell, Kettlebell

Added By Mo Love

Tags

Full Gym Workouts Ab & Core Workouts Exercise Ball Workouts Medicine Ball Workouts Dumbbell Workouts Kettlebell Workouts

Description

Full body

Exercises

Set 1: 1 round

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minute

Alternating Side Reaches

Alternating Side Reaches

1 minute

1 minute

1 minute

10 seconds

1 minute

Ball Pullover with Side Rotation

Ball Pullover with Side Rotation

1 minute

1 minute

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minute

1 minute

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

10 seconds

Pelvic Tilt Bridge

Pelvic Tilt Bridge

1 minute

1 minute

Right Bridge Glute Circles

Right Bridge Glute Circles

1 minute

10 seconds

Alternating Hammer Curls

Alternating Hammer Curls

1 minute

1 minute

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 minute

10 seconds

Bicycle in Bridge

Bicycle in Bridge

1 minute

1 minute

Sit Ups with Ball Zig Zags

Sit Ups with Ball Zig Zags

1 minute

Dumbbell Front Raises

Dumbbell Front Raises

1 minute

Dumbbell Push Press

Dumbbell Push Press

1 minute

Kneeling Push-Ups

Kneeling Push-Ups

1 minute

10 seconds

Dumbbell Pull-over on a Ball

Dumbbell Pull-over on a Ball

1 minute

1 minute

Kettlebell Right Arm Bent Over Row

Kettlebell Right Arm Bent Over Row

1 minute

10 seconds

Double Leg Stretch

Double Leg Stretch

1 minute

C Curve Obliques

C Curve Obliques

1 minute

Rolling Back Stretch

Rolling Back Stretch

1 minute

Center Leg Stretch

Center Leg Stretch

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Seven/7 Routine

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30 For 45 Workout

30 For 45 Workout

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Snow White Queen

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

THERABAND Exercise Ball

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body