Skimble
Download on the App Store
Intense Workout

Upper Flow

Intense   28 minutes

Target Areas: Arms, Core

Equipment: Pull Up Bar, Dumbbell, Bench, Barbell, Strength Machine, Stability Ball, Rings

Rich Height
 		    Added By Rich Height
Upper Flow
Tags
Full Gym Workouts Arm Workouts Pull Up Bar Workouts Dumbbell Workouts Bench Workouts Barbell Workouts Strength Machine Workouts Exercise Ball Workouts TRX / Ring Workouts

Exercises

Set 1: 3 rounds
Burpee Pull-Ups
Burpee Pull-Ups
10 reps
Frog Crunches
Frog Crunches
20 reps
Renegade Row with Push-up
Renegade Row with Push-up
15 reps
Alternating Incline Dumbbell Curl
25 reps
Scissor Kicks
Scissor Kicks
20 reps
Bench Skull Crusher
Bench Skull Crusher
30 reps
Rest
Rest
1 min 30 secs

Set 2: 1 round
Star Push-Ups
Star Push-Ups
15 reps
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
15 reps
Cross Knees to Elbows
Cross Knees to Elbows
25 reps
Rope Tricep Push Down
25 reps
Barbell Bicep Curl to Press
Barbell Bicep Curl to Press
20 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
20 reps
Rest
Rest
1 minute

Set 3: 2 rounds
Weighted Pull-Ups
Weighted Pull-Ups
5 reps
Weighted Ball Crunch
Weighted Ball Crunch
15 reps
Ring Rotating Push-Ups
Ring Rotating Push-Ups
10 reps
Rest
Rest
1 minute

Related Workouts

A Workout
A Workout
9 mins 45 secs, Moderate
CoreArt
CoreArt
43 mins 22 secs, Moderate
Core Fitness
Core Fitness
43 minutes, Intense
Upper B
Upper B
3 mins 5 secs, Moderate
1
1
7 mins 33 secs, Moderate
Fast Work
Fast Work
10 mins 30 secs, Intense
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.

Buy Now

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
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

You Might Also Like

Strong Arms

Strong Arms

Intense 13 min  
Arms   Dumbbells
5 Min Six Pack

5 Min Six Pack

Intense 5 min  
Core   No Equipment
Zeus⚡LDR

Zeus⚡LDR

Intense 32 min  
Upper Body   Wall, Pull Up Bar
Heavy Leg Flow

Heavy Leg Flow

Intense 28 min  
Legs   Kettlebell, Dumbbell, Stability Ball, Barbell, Bench, Wall, Resistance Band, Medicine Ball
Smooth Upper Body Flow

Smooth Upper Body Flow

Intense 43 min  
Arms   Strength Machine, Barbell, Resistance Band, Dumbbell, Bench, Wall, Stability Ball, Medicine Ball
Tbody Flow Smooth

Tbody Flow Smooth

Intense 33 min  
Full Body   Box or Step, Medicine Ball, Dumbbell, Kettlebell, Stability Ball, Bench

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free