Intense Workout

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Intense Duration 1 h 26 m

Target Areas: Full Body

Equipment: Exercise Mat, Chair, Dumbbells, Bench, Resistance Bands

Added by Personal Trainer Adam Weber

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Home Gym Workouts Full Body Workouts Chair Workouts Dumbbell Workouts Bench Workouts Resistance Band Workouts

Exercises

Set 1: 1 round

Up and Down Neck Tilts

Up and Down Neck Tilts

20 seconds

Neck Side Rotations

Neck Side Rotations

20 seconds

Lateral Neck Stretches

Lateral Neck Stretches

20 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconds

Shoulder Stretches

Shoulder Stretches

15 seconds

Shoulder Stretches

Shoulder Stretches

15 seconds

Overhead Stretches

Overhead Stretches

20 seconds

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

Standing Back Bend

Standing Back Bend

20 seconds

20 seconds

20 seconds

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 seconds

15 seconds

15 seconds

Repeat on the left side and continue alternating sides.

15 seconds

Repeat on the left side and continue alternating sides.

15 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 seconds

Firm your shoulder blades against your back for maximum effect.

20 seconds

Then drop your head, round your spine and arch your back. Repeat.

20 seconds

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 seconds

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 seconds

Set 2: 1 round

20 seconds

Seated Wide Angle

Seated Wide Angle

20 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

15 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

15 seconds

Bicep Stretches

Bicep Stretches

20 seconds

Set 3: 1 round

1 min 15 secs

Cross Leg Obliques

Cross Leg Obliques

1 min 15 secs

1 min 15 secs

Lying Leg Figure Eights

Lying Leg Figure Eights

1 min 15 secs

10 seconds

Set 4: 1 round

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

1 minute

1 minute

1 minute

Repeat on the left side and continue alternating sides.

1 minute

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

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

2 minutes

1 minute

1 minute

5 seconds

Return and repeat.

1 minute

Spiderman Walks

Spiderman Walks

1 minute

1 minute

1 minute

10 seconds

Set 5: 1 round

1 min 15 secs

1 min 15 secs

Hip Rock N Raises

Hip Rock N Raises

1 min 15 secs

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

1 min 15 secs

10 seconds

Set 6: 1 round

Return and repeat while alternating sides.

Dumbbell Lunges

1 minute

Alternating Dumbbell Curl to Press

Alternating Dumbbell Curl to Press

2 minutes

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minute

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minute

Lateral Lunge with Tricep Extension

Lateral Lunge with Tricep Extension

1 minute

5 seconds

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minute

5 seconds

Set 7: 1 round

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minute

1 minute

Single Leg Calf Raises

Single Leg Calf Raises

1 minute

Single Leg Calf Raises

Single Leg Calf Raises

1 minute

Donkey Calf Raise

Donkey Calf Raise

1 minute

5 seconds

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minute

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

1 min 30 secs

5 seconds

Set 8: 1 round

Band Squats with Press

Band Squats with Press

1 minute

Band Bicep Curls

Band Bicep Curls

1 minute

Walking Abductors And Upright Row with Band

Walking Abductors And Upright Row with Band

1 minute

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minute

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minute

10 seconds

2 minutes

Donkey Calf Raise

Donkey Calf Raise

2 minutes

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

Outward Wrist Circles

Outward Wrist Circles

1 minute

Inward Wrist Circles

Inward Wrist Circles

1 minute

10 seconds

Set 9: 1 round

1 min 15 secs

1 min 15 secs

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 min 15 secs

1 min 15 secs

10 seconds

Set 10: 1 round

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minute

1 minute

1 minute

1 minute

Develop a rhythm for your punches.

1 minute

1 minute

1 minute

Set 11: 1 round

Jump your feet forward to a squat.

1 minute

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

Mountain Climbers

1 minute

Jump up explosively, straightening your legs and lifting your torso up.

1 minute

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 minute

The Heisman Shuffle

The Heisman Shuffle

1 minute

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

1 minute

Hot Style Chair Pose

Hot Style Chair Pose

1 minute

1 minute

1 minute

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