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Intense Workout

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Intense   45 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Exercise Mat

Julia Hornyak
 		    Added By Julia Hornyak
100%
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts

Exercises

Set 1: 2 rounds
Elbow To Knee Twists
Elbow To Knee Twists
40 seconds
Butt Kickers
Butt Kickers
40 seconds
Froggy Jumps
Froggy Jumps
35 seconds
Ice Skaters
Ice Skaters
40 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Burpees
Burpees
40 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
40 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Donkey Whips
Donkey Whips
1 minute
Dumbbell Sumo Squats
Dumbbell Sumo Squats
40 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Rest
Rest
20 seconds

Set 3: 2 rounds
Plank Bird Dog
Plank Bird Dog
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
35 seconds
Plank Hip Rotations
Plank Hip Rotations
35 seconds
Tricep Push-Ups
Tricep Push-Ups
30 seconds
Push-Up and Rotation
Push-Up and Rotation
35 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
Dumbbell V-Raises
Dumbbell V-Raises
40 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
40 seconds
Tricep Extensions
Tricep Extensions
40 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Ab Curls
Ab Curls
35 seconds
Bicycle Crunches
Bicycle Crunches
40 seconds
Crunchy Frogs
Crunchy Frogs
40 seconds
Flutter Kicks
Flutter Kicks
40 seconds
Oblique V-Sits
Oblique V-Sits
1 minute
Supermans
Supermans
35 seconds

Set 6: 1 round
Fold Forward
Fold Forward
25 seconds
Dolphin Dog
Dolphin Dog
25 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
25 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds

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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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Workout Categories

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Abs & Core

bodyweight

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Community Created

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Weightlifting

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HIIT

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Toning

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Full Body

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