Intense Workout

Deep Dive - Move

Intense Duration 24 minutes

Target Areas: Legs, Core

Equipment: Dumbbells, Wall, Exercise Mat

Added By Esteve K

Tags

Home Gym Workouts Leg Workouts Dumbbell Workouts Wall Workouts

Description

Balanced flex circuit workout. Do as many repetitions of each exercise with as much weight as possible to continue to end of the rep without sacrificing form. Form > heavy weights. Try not to add extra breaks .

Exercises

Set 1: 1 round

Good Morning Sunshines

Good Morning Sunshines

20 seconds

Then, return to the center.

Alternating Side Reaches

25 seconds

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

Big Forward Arm Circles

20 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

20 seconds

Marching Bridge

Marching Bridge

30 seconds

High Knee Touches

High Knee Touches

30 seconds

High Knee Pulls

High Knee Pulls

25 seconds

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

25 seconds

25 seconds

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.

25 seconds

Set 2: 4 rounds

25 seconds

Plank Lateral Walk

Plank Lateral Walk

25 seconds

Standing Mountain Climbers

Standing Mountain Climbers

30 seconds

25 seconds

Open And Close March

Open And Close March

30 seconds

Frog Squat with Reaches

Frog Squat with Reaches

30 seconds

1 minute

Set 3: 1 round

30 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

40 seconds

Wall Calf Stretches

❤️ Light (Zone 1)

Wall Calf Stretches

25 seconds

Pretzel Stretches

Pretzel Stretches

25 seconds

Upward Facing Dog

Upward Facing Dog

25 seconds

20 seconds

Standing Cat Cow

Standing Cat Cow

25 seconds

Simple Seated Twist

Simple Seated Twist

20 seconds

Standing Forward Bend

Standing Forward Bend

25 seconds

Savasana for Lower Back

Savasana for Lower Back

45 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

✓ 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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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