Intense Workout

Commando Workout

Intense Duration 20 minutes

Target Areas: Full Body

Equipment: Wall, Chair

Added by Personal Trainer Silas Eisenback

Tags

Bodyweight Workouts Full Body Workouts Wall Workouts Chair Workouts

Exercises

Set 1: 1 round

20 reps

Seated Crunches

Seated Crunches

20 reps

Set 2: 1 round

15 reps

Seated Crunches

Seated Crunches

15 reps

Set 3: 1 round

12 reps

Seated Crunches

Seated Crunches

12 reps

Set 4: 1 round

Modified Jump Squats

Modified Jump Squats

1 minute

Seated Leg Raises

Seated Leg Raises

30 seconds

1 minute

Seated Leg Raises

Seated Leg Raises

30 seconds

Modified Burpees

Modified Burpees

30 seconds

Repeat on the left side and continue alternating sides.

1 minute

1 minute

Modified Jump Squats

Modified Jump Squats

1 minute

Seated Leg Raises

Seated Leg Raises

30 seconds

1 minute

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 seconds

Seated Leg Raises

Seated Leg Raises

30 seconds

Repeat on the left side and continue alternating sides.

30 seconds

1 minute

Set 5: 1 round

25 reps

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

15 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

15 seconds

15 reps

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

15 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

15 seconds

10 reps

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

15 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

15 seconds

1 minute

Seated Leg Raises

Seated Leg Raises

30 seconds

Modified Jump Squats

Modified Jump Squats

30 seconds

Modified Seal Jacks

Modified Seal Jacks

1 minute

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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