C

Intense Duration 1 h 22 m

Target Areas: Lower Body

Equipment: Dumbbell, Kettlebell, Strength Machine, Pull Up Bar, Stability Ball, Cardio Machine

Added by Personal Trainer Adam Weber

Calves and forearms Enter the Dragon Workout Routine

Exercises

Set 1: 1 round

Lateral Neck Stretches

30 seconds

Standing Leg Stretches

30 seconds

Side Lunges

30 seconds

Butterfly

30 seconds

Revolved Head to Knee

30 seconds

Revolved Head to Knee

30 seconds

Seated Leg Stretch

30 seconds

Transition

10 seconds

Set 2: 1 round

80 reps

80 reps

80 reps

10 seconds

Set 3: 1 round

Weights: Heavy

Calf Raise

90 reps

Weights: Heavy

Calf Raise Toes In

90 reps

Weights: Heavy

Calf Raise Toes Out

90 reps

Transition

10 seconds

Set 4: 1 round

Weights: Heavy

Dumbbell Wrist Curls

68 reps

Weights: Heavy

Dumbbell Reverse Wrist Curls

48 reps

Transition

10 seconds

Set 5: 1 round

Weights: Light

Kettlebell Deadlifts

48 reps

Weights: Light

Dumbbell Side Bends

200 reps

Torso Twists

3 minutes

Transition

10 seconds

Set 6: 1 round

Weights: Maximum

Seated Calf Raise

Reps until failure

Transition

10 seconds

Weights: Heavy

Hammer Curls

24 reps

Transition

10 seconds

Weights: Maximum

Wrist Roller

Reps until failure

Transition

10 seconds

Set 7: 1 round

Crunchy Frogs

Reps until failure

Squats

25 reps

Weights: Light

Dumbbell Wrist Twist

1 minute

Front Kicks

1 minute

Transition

10 seconds

Set 8: 1 round

Weights: Moderate

Dumbbell Bent Over Rows

48 reps

Weights: Moderate

Kettlebell Deadlifts

12 reps

Kettlebell Stiff Leg Deadlift

12 reps

Weights: Moderate

Leg Curls

40 reps

Resistance: Moderate

Leg Extensions Machine

60 reps

Weights: Moderate

Leg Press

60 reps

Weights: Moderate

Hammer Curls

48 reps

Weights: Moderate

Overhead Press

48 reps

Weights: Moderate

Calf Raise

30 reps

Weights: Moderate

Calf Raise Toes In

30 reps

Weights: Moderate

Calf Raise Toes Out

30 reps

Transition

10 seconds

Set 9: 1 round

Pull-Ups

30 seconds

Transition

5 seconds

Weights: Light

Dumbbell Sumo Squats

30 seconds

Scissor Kicks

30 seconds

Weights: Light

Overhead Press

30 seconds

Weights: Light

Calf Raise

1 min 30 secs

Weights: Light

Alternating Bicep Curls

1 minute

Weights: Light

Dumbbell Fly

30 seconds

Weights: Light

Dumbbell Chest Press

30 seconds

Dumbells Deadlift

30 seconds

Weights: Light

Tricep Extensions

30 seconds

Transition

5 seconds

Weights: Light

Wrist Roller

1 minute

Transition

5 seconds

Weights: Light

30 seconds

5 seconds

30 seconds

30 seconds

30 seconds

Lateral Neck Stretches

1 minute

Transition

10 seconds

Set 10: 1 round

Stair Stepping

10 minutes

Related Workouts

Morning

53 mins 5 secs, Intense

Saturday

1 hr 5 mins, Moderate

Wednesdays and Saturdays

43 mins 35 secs, Intense

MONDAY

17 mins 14 secs, Moderate

Wednesday

34 mins 25 secs,

Wednesday Workout

17 mins 15 secs, Moderate

Top Choice for this 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.

Quickdraw Adjustable Dumbbells