Intense Workout

Studio

Intense Duration 1 hour

Target Areas: Lower Body

Equipment: Barbell, Bench, Dumbbells, Foam Roller, Exercise Mat

Added By Rob ☀️😎 ☀️

Tags

Full Gym Workouts Lower Body Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Foam Roller Workouts

Exercises

Set 1: 1 round

Jog on the Spot

Jog on the Spot

30 seconds

30 seconds

30 seconds

Rotating Toe Touches

Rotating Toe Touches

1 minute

Set 2: 1 round

2 minutes

Bicycle Crunches

Bicycle Crunches

1 minute

Diamond Crunches

Diamond Crunches

1 minute

30 seconds

Side Plank Dips

Side Plank Dips

1 minute

Side Plank Dips

Side Plank Dips

1 minute

Bicycle Crunches

Bicycle Crunches

1 minute

1 minute

30 seconds

1 minute

Diamond Crunches

Diamond Crunches

30 seconds

1 minute

1 minute

30 seconds

Set 3: 2 rounds

Back Lunge Kick Jump Switch

Back Lunge Kick Jump Switch

2 minutes

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minute

1 min 30 secs

1 minute

Lying Left Leg Back Circles

Lying Left Leg Back Circles

1 minute

Lying Right Leg Back Circles

Lying Right Leg Back Circles

1 minute

1 minute

Set 4: 2 rounds

Barbell Bench Press

Barbell Bench Press

2 minutes

30 seconds

15 seconds

30 seconds

Barbell Bicep Curls

Barbell Bicep Curls

1 minute

Barbell Bent-Over Rows

Barbell Bent-Over Rows

1 minute

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minute

Dumbbell V-Raises

Dumbbell V-Raises

1 minute

1 minute

Set 5: 1 round

Advanced Left Glute Rolls

Advanced Left Glute Rolls

1 minute

Advanced Right Glute Rolls

Advanced Right Glute Rolls

1 minute

1 minute

1 minute

1 minute

Rhomboid Opener

Rhomboid Opener

1 minute

Rhomboid Opener

Rhomboid Opener

1 minute

1 minute

1 minute

1 minute

1 minute

Related Workouts

13 mins 30 secs, Moderate

33 mins 35 secs, Intense

30 mins 15 secs, Moderate

38 mins 5 secs, Beginner

15 minutes, Moderate

8 minutes, 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.

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.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

You Might Also Like

Push-ups Reps Until Failure 🔥RK🔥

Intense

2 min

Shoulders

All Around

Intense

1 h 11 m

Lower Body

Exercise Mat, Barbell, Bench

Sides

Intense

11 min

Core

Exercise Mat

Try

Intense

45 min

Full Body

Exercise Mat, Dumbbells, Box or Step, Kettlebells, Barbell, Bench, Wall

Just DO it

Intense

15 min

Core

Exercise Mat

Intense Bodyweight Circuit

Intense

29 min

Lower Body

Barbell, Dumbbells, Bench, Exercise Mat

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body