Skimble
Download on the App Store
Intense Workout

Everything Hurts

Intense   50 minutes

Target Areas: Core, Glutes

Equipment: Stability Ball, Dumbbell, Bench, Strength Machine, Chair

Rachel White
 		    Added By Rachel White
Everything Hurts
Tags
Full Gym Workouts Ab & Core Workouts Exercise Ball Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts Chair Workouts
Description

Total body

Exercises

Set 1: 1 round
Crunches
Crunches
20 reps
The Hundred
The Hundred
30 reps
Pulse Ups
Pulse Ups
20 reps
Flutter Kicks
Flutter Kicks
30 reps
V-Ups
V-Ups
5 reps
V-Sit Holds
V-Sit Holds
15 seconds
Floor Wipers
Floor Wipers
12 reps
Leg Lifts
Leg Lifts
20 reps
Floor Bridge
Floor Bridge
15 reps
Rest
Rest
10 seconds

Set 2: 2 rounds
Russian Twists
Russian Twists
1 minute
Rest
Rest
10 seconds

Set 3: 2 rounds
Reverse Crunches
Reverse Crunches
1 minute
Rest
Rest
10 seconds

Set 4: 2 rounds
Toe Touch Single Arm
Toe Touch Single Arm
1 minute
Rest
Rest
10 seconds

Set 5: 2 rounds
Back Extension on Ball
Back Extension on Ball
1 minute
Rest
Rest
10 seconds

Set 6: 2 rounds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
10 seconds

Set 7: 2 rounds
Knee Hugs
Knee Hugs
1 minute
Rest
Rest
10 seconds

Set 8: 1 round
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
20 reps
High Glute Kickbacks
High Glute Kickbacks
20 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
20 reps

Set 9: 1 round
Dumbbell Side Bends
Dumbbell Side Bends
20 reps
Rest
Rest
10 seconds

Set 10: 1 round
Plank
Plank
30 seconds
Right Side Plank
Right Side Plank
15 seconds
Left Side Plank
Left Side Plank
15 seconds

Set 11: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 reps
Rest
Rest
10 seconds

Set 12: 1 round
Lying Supermans
Lying Supermans
30 seconds
Rest
Rest
5 seconds
Lying Supermans
Lying Supermans
30 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 reps
Rest
Rest
5 seconds

Set 14: 1 round
Pullovers on Ball
Pullovers on Ball
20 reps
Rest
Rest
5 seconds

Set 15: 1 round
Bicep Curls
Bicep Curls
20 reps
Hammer Curls
Hammer Curls
20 reps
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
15 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
15 reps
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
15 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
15 reps
Dumbbell Front Raises
Dumbbell Front Raises
20 reps

Set 16: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
20 reps
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
20 reps
Overhead Press
Overhead Press
20 reps
Dumbbell Fly
Dumbbell Fly
20 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
20 reps
Cable Tricep Push Down
20 reps
Tricep Dips
Tricep Dips
20 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 reps

Set 17: 1 round
Squats
Squats
20 reps
Rest
Rest
5 seconds
Squats
Squats
20 reps
Rest
Rest
5 seconds
Dragon Squats
Dragon Squats
20 reps
Rest
Rest
5 seconds
Clock Lunges
Clock Lunges
10 reps
Plie Squats with Tip Toes
Plie Squats with Tip Toes
20 reps
High Heel Parallels
High Heel Parallels
20 reps

Set 18: 1 round
Left Lateral Leg Lifts
Left Lateral Leg Lifts
20 reps
Right Lateral Leg Lifts
Right Lateral Leg Lifts
20 reps
Diamond Shapes
Diamond Shapes
20 reps
Right Side Leg Lifts
20 reps
Left Side Leg Lifts
20 reps
Right Back Kicks
Right Back Kicks
20 reps
Left Back Kicks
Left Back Kicks
20 reps

Related Workouts

This Hurts
This Hurts
27 minutes, Intense
Feel The Pain
Feel The Pain
10 mins 40 secs, Intense
Full Body
Full Body
14 mins 42 secs,
Abs
Abs
12 mins 45 secs, Moderate
One Hitter Quitter
One Hitter Quitter
32 minutes, Moderate
Hihi2
Hihi2
26 minutes, Moderate
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

Workouts with the same Equipment

Upper Body
Upper Body
34 mins 41 secs, Intense
CAHOLLI- upper body monday
CAHOLLI- upper body monday
16 mins 2 secs, Moderate
Breast Lift
Breast Lift
12 mins 20 secs, Beginner
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

Arms

Arms

Moderate 13 min  
Couch To 5k Day 2

Couch To 5k Day 2

Moderate 27 min  
Legs  
Monday: Chest, Shoulders, And Triceps

Monday: Chest, Shoulders, And Triceps

Moderate 10 min  
Arms   Dumbbell, Bench, Strength Machine
Tue/Fri: Back, Biceps, Abs

Tue/Fri: Back, Biceps, Abs

Moderate 20 min  
Arms   Dumbbell, Stability Ball, Bench
Couch To 5k Day 3

Couch To 5k Day 3

Intense 27 min  
Legs  
Abs!!!!!!!!

Abs!!!!!!!!

Intense 20 min  
Core   Stability Ball, Dumbbell

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