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Intense Workout

O N E

Intense   42 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Chair, Exercise Mat, Wall

Andrea Pizzetti
 		    Added By Andrea Pizzetti
O N E
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts Chair Workouts Wall Workouts
Description

L E G S & B U T T

Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
5 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Rest
Rest
5 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Rest
Rest
5 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Lunge Jumps
Lunge Jumps
30 seconds
Rest
Rest
10 seconds
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
Rest
Rest
10 seconds
Tippy Toes
Tippy Toes
1 minute
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Rest
Rest
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
10 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconds
Rest
Rest
10 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds
Pistols
Pistols
30 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Lunge Jumps
Lunge Jumps
30 seconds
Rest
Rest
10 seconds
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
Rest
Rest
10 seconds
Tippy Toes
Tippy Toes
1 minute
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Rest
Rest
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
10 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconds
Rest
Rest
10 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds
Pistols
Pistols
30 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Lunge Jumps
Lunge Jumps
30 seconds
Rest
Rest
10 seconds
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
Rest
Rest
10 seconds
Tippy Toes
Tippy Toes
1 minute
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Rest
Rest
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
10 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconds
Rest
Rest
10 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds
Pistols
Pistols
30 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Rest
Rest
10 seconds
Runners Lunges
Runners Lunges
30 seconds
Rest
Rest
5 seconds
Runners Lunges
Runners Lunges
30 seconds
Rest
Rest
10 seconds
Butterfly
Butterfly
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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Community Created

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Weightlifting

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HIIT

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Cardio

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Toning

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Full Body

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