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Intense Workout

Buttjacks

Intense   1 h 39 m

Equipment: Pull Up Bar, Dumbbells, BOSU, Bench, Barbell

Chris Rhine
 		    Added By Chris Rhine
Buttjacks
Tags
Full Gym Workouts Pull Up Bar Workouts Dumbbell Workouts Bosu Ball Workouts Bench Workouts Barbell Workouts

Exercises

Set 1: 1 round
Walking
Walking
5 minutes
Run 1 Mile
Run 1 Mile
10 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Pull-Ups
Pull-Ups
8 reps
Bicep Curls
Bicep Curls
8 reps
Rest
Rest
30 seconds
❤️ Vigorous (Zone 3)
.10 Mile
1 minute

Set 3: 3 rounds
Dips
8 reps
Governators
Governators
8 reps
Rest
Rest
30 seconds
.10 Mile
2 minutes

Set 4: 3 rounds
Tricep Extensions
Tricep Extensions
8 reps
Hanging Knee Raises
Hanging Knee Raises
8 reps
Rest
Rest
30 seconds
.10 Mile
2 minutes

Set 5: 3 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
1 minute
.10 Mile
2 minutes

Set 6: 3 rounds
Flys
8 reps
Rest
Rest
30 seconds
Incline Press Machine
8 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
.10 Mile
1 minute
Push-ups on the BOSU Back
Push-ups on the BOSU Back
5 reps
Bosu Ball Raise
10 reps
Rest
Rest
45 seconds

Set 8: 3 rounds
.10 Mile
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
8 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
8 reps
Rest
Rest
30 seconds

Set 9: 3 rounds
Seal Jacks
Seal Jacks
45 seconds
Transition
Transition
10 seconds
Push Up with Feet on Step
30 seconds
Raised Legs Plank
30 seconds
Rest
Rest
1 minute

Set 10: 3 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
8 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
8 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
8 reps
Rest
Rest
1 minute

Set 11: 1 round
Run 1 Mile
❤️ Vigorous (Zone 3)
Run 1 Mile
10 minutes

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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

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

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