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Intense Workout

Abs & Cardio

Intense   39 minutes

Target Areas: Lower Body

Equipment: Pull Up Bar, Exercise Mat, Jump Rope

Curtis Moreno
 		    Added By Curtis Moreno
Abs & Cardio
Tags
Home Gym Workouts Lower Body Workouts Pull Up Bar Workouts Jump Rope Workouts

Exercises

Set 1: 1 round
Pull-Ups
❤️ Vigorous (Zone 3)
Pull-Ups
10 reps
Rest
Rest
10 seconds

Set 2: 1 round
Ab Curls
Ab Curls
45 seconds
Rest
Rest
15 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
45 seconds
Rest
Rest
15 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds
Bicycle Crunches
Bicycle Crunches
45 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Back Lunge Kick Jump Switch
❤️ Moderate (Zone 2)
Back Lunge Kick Jump Switch
45 seconds
Rest
Rest
15 seconds
Basketball Shots
❤️ Moderate (Zone 2)
Basketball Shots
45 seconds
Rest
Rest
15 seconds
40 Yard Sprint
❤️ Vigorous (Zone 3)
40 Yard Sprint
45 seconds
Rest
Rest
15 seconds
Boxer Shuffle
❤️ Vigorous (Zone 3)
Boxer Shuffle
45 seconds
Rest
Rest
15 seconds
Ice Skaters
❤️ Moderate (Zone 2)
Ice Skaters
45 seconds
Rest
Rest
15 seconds
Burpees
❤️ Vigorous (Zone 3)
Burpees
45 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Cross Leg Obliques
Cross Leg Obliques
45 seconds
Rest
Rest
15 seconds
Toe Touches
❤️ Moderate (Zone 2)
Toe Touches
45 seconds
Rest
Rest
15 seconds
Crunchy Frogs
Crunchy Frogs
45 seconds
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
45 seconds
Rest
Rest
15 seconds
Reverse Bicycles
Reverse Bicycles
45 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Traveling Froggy Jumps
❤️ Vigorous (Zone 3)
Traveling Froggy Jumps
45 seconds
Rest
Rest
15 seconds
Shuffles to Touch
❤️ Moderate (Zone 2)
Shuffles to Touch
45 seconds
Rest
Rest
15 seconds
❤️ Vigorous (Zone 3)
Skipping Drill
45 seconds
Rest
Rest
15 seconds
Snowboard Hops
❤️ Vigorous (Zone 3)
Snowboard Hops
45 seconds
Rest
Rest
15 seconds
Jog Backwards
❤️ Moderate (Zone 2)
Jog Backwards
45 seconds
Rest
Rest
15 seconds
Mountain Climbers
❤️ Moderate (Zone 2)
Mountain Climbers
45 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Plank
Plank
1 minute
Rest
Rest
15 seconds
Elbow to Knee
Elbow to Knee
45 seconds
Rest
Rest
15 seconds
Plank Hop Outs
❤️ Moderate (Zone 2)
Plank Hop Outs
45 seconds
Rest
Rest
15 seconds
Russian Twists
Russian Twists
45 seconds
Rest
Rest
15 seconds
Fifer Scissors
Fifer Scissors
45 seconds
Rest
Rest
15 seconds
Plank
Plank
1 minute
Rest
Rest
45 seconds

Set 7: 1 round
Pull-Ups
❤️ Moderate (Zone 2)
Pull-Ups
10 reps
Rest
Rest
20 seconds

Set 8: 1 round
Run
❤️ Moderate (Zone 2)
Run
8 minutes

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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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