Intense Workout

Igor VITENKO

Intense Duration 42 minutes

Target Areas: Shoulders, Arms

Equipment: Dumbbells

Added By Michael Lauritzen

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts

Exercises

Set 1: 3 rounds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

15 reps

2 minutes

Set 2: 3 rounds

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

12 reps

2 minutes

Set 3: 4 rounds

Dumbbell Back Row

Dumbbell Back Row

12 reps

1 minute

Set 4: 3 rounds

Dolphin Push-Ups

Dolphin Push-Ups

12 reps

2 minutes

Set 5: 3 rounds

12 reps

2 minutes

Set 6: 4 rounds

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 reps

30 seconds

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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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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