Intense Workout

Sections

Intense Duration 1 h 25 m

Target Areas: Core

Equipment: Exercise Mat, Dumbbells, Chair, Strength Machine, Bench

Added by Personal Trainer Adam Weber

Tags

Full Gym Workouts Ab & Core Workouts Dumbbell Workouts Chair Workouts Strength Machine Workouts Bench 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

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

20 seconds

Standing Leg Stretches

Standing Leg Stretches

20 seconds

5 seconds

Set 2: 1 round

80 reps

80 reps

Reverse Crunches

Reverse Crunches

80 reps

80 reps

160 reps

Cross Body Crunches

Cross Body Crunches

160 reps

160 reps

5 seconds

1 minute

Rotating Toe Touches

Rotating Toe Touches

1 minute

1 minute

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

5 seconds

80 reps

Calf Raise Toes In

Calf Raise Toes In

80 reps

Calf Raise Toes Out

Calf Raise Toes Out

80 reps

Seated Calf Raise

Seated Calf Raise

80 reps

Donkey Calf Raise

Donkey Calf Raise

80 reps

5 seconds

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

1 minute

5 seconds

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

80 reps

Dumbbell Wrist Curls

Dumbbell Wrist Curls

80 reps

6 reps

5 seconds

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

1 minute

5 seconds

Dumbbell Squats

Dumbbell Squats

60 reps

Weighted Sumo Squats

Weighted Sumo Squats

60 reps

5 seconds

Single Leg Squats

Single Leg Squats

1 minute

1 minute

5 seconds

45 reps

45 reps

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

45 reps

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

15 reps

Dumbbell V-Raises

Dumbbell V-Raises

15 reps

15 reps

5 seconds

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

5 seconds

Set 3: 1 round

Hip Rock N Raises

Hip Rock N Raises

4 minutes

5 seconds

Set 4: 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

1 minute

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Quickdraw Adjustable Dumbbells

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