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Intense Workout

Dads Workout2

Intense   14 minutes

Target Areas: Full Body

Equipment: Exercise Mat

Joshua Harvey
 		    Added By Joshua Harvey
Dads Workout2
Tags
Bodyweight Workouts Full Body Workouts

Exercises

Set 1: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Rest
Rest
20 seconds
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 seconds
Rest
Rest
20 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 seconds
Rest
Rest
20 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Rest
Rest
20 seconds
Jump your feet forward to a squat.
Burpees
30 seconds
Rest
Rest
20 seconds
Leg Lifts
Leg Lifts
20 seconds

Set 2: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Rest
Rest
20 seconds
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 seconds
Rest
Rest
20 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 seconds
Rest
Rest
20 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Rest
Rest
20 seconds
Jump your feet forward to a squat.
Burpees
30 seconds
Rest
Rest
20 seconds
Leg Lifts
Leg Lifts
20 seconds

Set 3: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Rest
Rest
20 seconds
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 seconds
Rest
Rest
20 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 seconds
Rest
Rest
20 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Rest
Rest
20 seconds
Jump your feet forward to a squat.
Burpees
30 seconds
Rest
Rest
20 seconds
Leg Lifts
Leg Lifts
20 seconds

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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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