Intense Workout

Abs

Intense Duration 36 minutes

Target Areas: Core

Equipment: Dumbbells, Pull Up Bar

Added By Caroline Wambani

Tags

Home Gym Workouts Ab & Core Workouts Dumbbell Workouts Pull Up Bar Workouts

Exercises

Set 1: 1 round

Dumbbell Lunge and Rotation

Weights: Moderate
❤️ Maximum (Zone 5)

Dumbbell Lunge and Rotation

12 reps

4 sets 12 reps

1 minute

Set 2: 1 round

Dumbbell Lunge and Rotation

Weights: Moderate
❤️ Maximum (Zone 5)

Dumbbell Lunge and Rotation

12 reps

4 sets 12 reps

1 minute

Set 3: 1 round

Dumbbell Lunge and Rotation

Weights: Moderate
❤️ Maximum (Zone 5)

Dumbbell Lunge and Rotation

12 reps

4 sets 12 reps

1 minute

Set 4: 1 round

Dumbbell Lunge and Rotation

Weights: Moderate
❤️ Maximum (Zone 5)

Dumbbell Lunge and Rotation

12 reps

4 sets 12 reps

1 minute

Set 5: 1 round

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 reps

4 sets 12 reps

1 minute

Set 6: 1 round

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 reps

4 sets 12 reps

1 minute

Set 7: 1 round

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 reps

4 sets 12 reps

1 minute

Set 8: 1 round

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 reps

4 sets 12 reps

1 minute

Set 9: 1 round

Dumbbell Side Bends

Dumbbell Side Bends

1 minute

4 sets 12 reps

1 minute

Set 10: 1 round

Dumbbell Side Bends

Dumbbell Side Bends

1 minute

4 sets 12 reps

1 minute

Set 11: 1 round

Dumbbell Side Bends

Dumbbell Side Bends

1 minute

4 sets 12 reps

1 minute

Set 12: 1 round

Dumbbell Side Bends

Dumbbell Side Bends

1 minute

4 sets 12 reps

1 minute

Set 13: 1 round

Hanging L Raises

Hanging L Raises

12 reps

4 sets 12 reps

1 minute

Set 14: 1 round

Hanging L Raises

Hanging L Raises

12 reps

4 sets 12 reps

1 minute

Set 15: 1 round

Hanging L Raises

Hanging L Raises

12 reps

4 sets 12 reps

1 minute

Set 16: 1 round

Hanging L Raises

Hanging L Raises

12 reps

4 sets 12 reps

1 minute

Set 17: 1 round

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 reps

4 sets of 12

1 minute

Set 18: 1 round

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 reps

4 sets of 12

1 minute

Set 19: 1 round

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 reps

4 sets of 12

1 minute

Set 20: 1 round

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 reps

4 sets of 12

1 minute

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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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Do this workout in Workout Trainer

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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