Intense Workout

New2

Intense Duration 55 minutes

Target Areas: Core, Legs

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

Added by Personal Trainer Adam Weber

Tags

Full Gym Workouts Ab & Core Workouts Chair Workouts Dumbbell Workouts Barbell Workouts Bench 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

Set 2: 1 round

1 minute

1 minute

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

Rotating Toe Touches

Rotating Toe Touches

1 minute

Set 3: 1 round

1 minute

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minute

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

1 minute

1 minute

1 minute

1 minute

1 minute

5 seconds

Set 4: 1 round

Seated Leg Stretch

Seated Leg Stretch

30 seconds

5 seconds

2 minutes

2 minutes

2 minutes

5 seconds

Reverse Crunches

Reverse Crunches

2 minutes

Cross Body Crunches

Cross Body Crunches

3 minutes

2 minutes

2 minutes

5 seconds

Set 5: 1 round

2 minutes

Squat To Calf Raise

Squat To Calf Raise

1 min 30 secs

Calf Raise Toes In

Calf Raise Toes In

1 minute

Calf Raise Toes Out

Calf Raise Toes Out

1 minute

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 min 30 secs

5 seconds

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

30 seconds

Overhead Presses

Overhead Presses

30 seconds

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

30 seconds

5 seconds

30 seconds

Dumbbell Back Row

Dumbbell Back Row

30 seconds

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

30 seconds

30 seconds

5 seconds

Bench Dumbbell Fly

Bench Dumbbell Fly

30 seconds

5 seconds

Set 6: 1 round

Hip Rock N Raises

Hip Rock N Raises

4 minutes

Set 7: 1 round

Seated Calf Raise

Seated Calf Raise

1 minute

Single Calf raises

Single Calf raises

1 minute

5 seconds

1 minute

5 seconds

1 min 30 secs

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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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