Intense Workout

Compound

Intense Duration 1 h 9 m

Target Areas: Core, Legs

Equipment: Exercise Mat, Dumbbells, Chair, Strength Machine

Added by Personal Trainer Adam Weber

Tags

Full Gym Workouts Ab & Core Workouts Dumbbell Workouts Chair 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

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconds

Big Forward Arm Circles

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

30 seconds

Inward Wrist Circles

Inward Wrist Circles

30 seconds

15 seconds

Standing Back Bend

Standing Back Bend

15 seconds

Right Quad Stretch

Right Quad Stretch

15 seconds

Left Quad Stretch

Left Quad Stretch

15 seconds

Hamstring Stretches

Hamstring Stretches

15 seconds

Hamstring Stretches

Hamstring Stretches

15 seconds

Standing Leg Stretches

Standing Leg Stretches

30 seconds

5 seconds

Seated Leg Stretch

Seated Leg Stretch

30 seconds

5 seconds

Set 2: 2 rounds

1 minute

5 seconds

Reverse Crunches

Reverse Crunches

1 minute

10 seconds

Set 3: 2 rounds

1 minute

5 seconds

Set 4: 2 rounds

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

30 seconds

Dumbbell Wrist Curls

Dumbbell Wrist Curls

30 seconds

5 seconds

Set 5: 2 rounds

1 minute

5 seconds

1 minute

10 seconds

Set 6: 2 rounds

Calf Raise Toes In

Calf Raise Toes In

40 seconds

Calf Raise Toes Out

Calf Raise Toes Out

40 seconds

5 seconds

Set 7: 1 round

2 minutes

10 seconds

Set 8: 2 rounds

1 minute

Cross Body Crunches

Cross Body Crunches

1 min 30 secs

1 minute

5 seconds

Set 9: 3 rounds

Plie Squats with Tip Toes

Plie Squats with Tip Toes

30 seconds

5 seconds

Set 10: 3 rounds

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

20 seconds

5 seconds

Set 11: 3 rounds

Seated Calf Raise

Seated Calf Raise

30 seconds

5 seconds

Set 12: 3 rounds

Lateral to Front Raises

Lateral to Front Raises

20 seconds

5 seconds

Set 13: 3 rounds

Single Leg Calf Raise

Single Leg Calf Raise

30 seconds

5 seconds

Set 14: 3 rounds

Push-Up to Row to Burpee

Push-Up to Row to Burpee

30 seconds

5 seconds

Set 15: 3 rounds

Dumbbell Squat Jumps

Dumbbell Squat Jumps

30 seconds

5 seconds

Set 16: 3 rounds

Single Arm Mountain Climbers

Single Arm Mountain Climbers

30 seconds

5 seconds

Set 17: 1 round

10 seconds

Set 18: 1 round

1 minute

1 minute

10 seconds

Set 19: 1 round

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

1 minute

10 seconds

Set 20: 1 round

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

1 minute

10 seconds

Set 21: 1 round

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

Rotating Toe Touches

Rotating Toe Touches

1 minute

10 seconds

Set 22: 1 round

1 minute

1 minute

10 seconds

Set 23: 1 round

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

10 seconds

Set 24: 1 round

Hip Rock N Raises

Hip Rock N Raises

4 minutes

15 seconds

Set 25: 1 round

30 seconds

30 seconds

5 seconds

Right Warrior 3

Right Warrior 3

30 seconds

30 seconds

5 seconds

20 seconds

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

30 seconds

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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.

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