Intense Workout

C*

Intense Duration 58 minutes

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

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

Reverse Crunches

Reverse Crunches

1 minute

5 seconds

1 minute

1 minute

5 seconds

1 minute

Cross Body Crunches

Cross Body Crunches

1 min 30 secs

1 minute

5 seconds

Set 3: 1 round

1 minute

1 minute

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

Rotating Toe Touches

Rotating Toe Touches

1 minute

10 seconds

Set 4: 2 rounds

1 minute

Calf Raise Toes In

Calf Raise Toes In

40 seconds

Calf Raise Toes Out

Calf Raise Toes Out

40 seconds

5 seconds

Seated Calf Raise

Seated Calf Raise

30 seconds

Single Leg Calf Raise

Single Leg Calf Raise

30 seconds

5 seconds

Set 5: 1 round

Donkey Calf Raise

Donkey Calf Raise

1 minute

1 minute

10 seconds

Set 6: 2 rounds

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

30 seconds

Dumbbell Wrist Curls

Dumbbell Wrist Curls

30 seconds

5 seconds

20 seconds

5 seconds

Set 7: 1 round

1 minute

1 minute

5 seconds

Set 8: 1 round

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

5 seconds

1 minute

5 seconds

Set 9: 2 rounds

Squat To Calf Raise

Squat To Calf Raise

45 seconds

Weighted Sumo Squats

Weighted Sumo Squats

45 seconds

10 seconds

Set 10: 1 round

1 minute

1 minute

10 seconds

Set 11: 2 rounds

25 seconds

25 seconds

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

25 seconds

Dumbbell V-Raises

Dumbbell V-Raises

15 seconds

10 seconds

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

15 seconds

5 seconds

15 seconds

10 seconds

Set 12: 1 round

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

10 seconds

Set 13: 1 round

Hip Rock N Raises

Hip Rock N Raises

4 minutes

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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