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Intense Workout

Combo

Intense   1 h 29 m

Target Areas: Core

Equipment: Exercise Mat, Dumbbells, Bench, Strength Machine

Adam Weber
 		    Added by Personal Trainer Adam Weber
Combo
Tags
Full Gym Workouts Ab & Core Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts

Exercises

Set 1: 1 round
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
10 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
10 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Fold Forward
Fold Forward
10 seconds
Standing Back Bend
Standing Back Bend
10 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Side Lunges
Side Lunges
20 seconds
Standing Leg Stretches
Standing Leg Stretches
20 seconds
Rest
Rest
5 seconds

Set 2: 1 round
Leg Raises
Leg Raises
80 reps
Reverse Crunches
Reverse Crunches
80 reps
Rest
Rest
5 seconds
Calf Raise
Calf Raise
80 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
80 reps
Rest
Rest
5 seconds
Dumbell Back Row
Dumbell Back Row
45 reps
Dumbbell Squats
Dumbbell Squats
60 reps
Rest
Rest
5 seconds
V-Sit Crunches
V-Sit Crunches
80 reps
Crunchy Frogs
Crunchy Frogs
80 reps
Rest
Rest
5 seconds
Calf Raise Toes In
Calf Raise Toes In
80 reps
Dumbbell Wrist Curls
Dumbbell Wrist Curls
80 reps
Rest
Rest
5 seconds
Overhead Presses
Overhead Presses
45 reps
Dumbbell Sumo Squats
Dumbbell Sumo Squats
60 reps
Rest
Rest
5 seconds

Set 3: 2 rounds
Torso Twists
Torso Twists
30 seconds
Side Bends
Side Bends
30 seconds
Rest
Rest
5 seconds
Lunges
Lunges
30 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Rest
Rest
5 seconds
Down Unders
Down Unders
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Rest
Rest
5 seconds

Set 4: 1 round
Heel Touches
Heel Touches
160 reps
Cross Body Crunches
Cross Body Crunches
160 reps
Russian Twists
Russian Twists
160 reps
Rest
Rest
5 seconds
Calf Raise Toes Out
Calf Raise Toes Out
80 reps
Wrist Roller
Wrist Roller
8 reps
Rest
Rest
5 seconds
Bicep Curls
Bicep Curls
45 reps
Seated Calf Raise
Seated Calf Raise
80 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Dumbbell V-Raises
Dumbbell V-Raises
15 reps
Dumbbell Fly
Dumbbell Fly
15 reps
Donkey Calf Raise
Donkey Calf Raise
80 reps
Rest
Rest
5 seconds

Set 5: 2 rounds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Rest
Rest
5 seconds
Single Leg Squats
Single Leg Squats
30 seconds
Dragon Squats
Dragon Squats
30 seconds
Rest
Rest
5 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Rest
Rest
5 seconds

Set 6: 1 round
Hip Rock N Raises
Hip Rock N Raises
4 minutes
Rest
Rest
5 seconds
Calf Raise
Calf Raise
1 minute
Rest
Rest
5 seconds
Hand Grip
Hand Grip
1 minute
Rest
Rest
5 seconds

Set 7: 1 round
Right Tree
Right Tree
30 seconds
Left Tree
Left Tree
30 seconds
Rest
Rest
5 seconds
Right Warrior 3
Right Warrior 3
30 seconds
Left Warrior 3
Left Warrior 3
30 seconds
Rest
Rest
5 seconds
Cat Cow
Cat Cow
20 seconds
Elbow Plank
Elbow Plank
1 minute
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Cobra
Cobra
30 seconds
Child's Pose
Child's Pose
1 minute

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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.

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